A.
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings
30 Push Press
20 Box Jumps or Step-Ups

C.
For time:
500 Meter Row