A. 3 sets:

-assault bike x 1:15

-russian twist x 15 per sdie

-box jumps x 15

B. strict press x 5,5,5 x 3 (65%,70%,75% the third set is an amrap)

C. 4 rds for time:

-row x 200m

-db burpees x 10

-db push press x 10

-farmer carry x 200m