A. 3 sets:

-fs hold x :30

-ring row x 8

-gh sit up x 15

B. fs x build to a heavy 4 in ten mins or less

C. for reps:

-4 min x amrap plank

-3 min x amrap db thrusters

-2 min cal row

-1 min db burpees

*1 min rest bt each round