A)
3 sets:
10 Strict pull ups
30 Second L hold
12 Turkish get ups (6 ea. side)

B)
4 Rounds for time:
250m run (speed bump and back)
15 Double Russian KB swings (55s/35s)
7 Muscle ups

C)
80/65 Calorie row ever 10 minutes for 40 minutes (rest the remainder of the 10 minutes and complete for 4 rounds)