A)
3 sets:
10-15 Handstand push ups
20 GHD sit ups
20 Bounding box jumps

B)
6 Minute AMRAP:
1000m row
40 Burpees
30 Box jumps (30/24)
20 Shoulder to over head (155/105)
Rest 3 minutes
7 Minute AMRAP:
1000m row
40 Burpees
30 Box jumps (30/24)
20 Shoulder to over head (155/105)
Rest 3 minutes
For time:
1000m row
40 Burpees
30 Box jumps (30/24)
20 Shoulder to over head (155/105)

C)
4 Rounds for time:
10 Calories on ski erg
15 Ball slams (35/30)
20 Seconds of battle rope alternating hands