A. 3 sets:

-t line drill x 3

-side plank :40/ side

-double under x amrap (min of 20/60)

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

C. 4 sets each for time:

-box jumps x 10

-push press x 10

-assault bike x 10 cal

-rest as needed