A) Three sets, not for time, of:
Butterfly Pull-Ups x 6-8 reps
Bounding Box Jumps x 8-10 reps
Strict Handstand Push-Up x 3 slow descent negatives

3 x 6/10/3

B) Nine sets of:
Back Squat
1. 5 reps (175#)
2. 3 reps (195#)
3. 1 rep (215#)
4. 5 reps (175#)
5. 3 reps (195#)
6. 1 rep (215#)
7. 5 reps (175#)
8. 3 reps (195#)
9. 1 rep (215#)

Rest as needed between sets. Go heavy here.

C) Three sets for times of:
Row 250 Meters
40 Double-Unders
As soon as you complete your last double-under, stop the clock, pick up two KBs or DBs (at least 24 kg each) and walk 100 meters with them. Once you return, reset the erg and go again.

3:15, 3:00, 3:33