A.
Run ~3min. (Easy)

2 rds:
10 Air squat
10 Sit up
5 Push up
5 Pul up / 5+5 Bent over row

Run ~ 1min. (Hard)

Mobility...
- Shoulders
- Chest stretch
- Lats stretch
- Active shoulders
- Lunge complex
- Ankles/Calves stretch

B.
Strict HSPU
2 rds:
50%
Rest 60s.
40%
Rest 45s.
30%
Rest 30s.
20%
Rest 3min...

C.
On the 10:00 x 3 Rounds:
20 Pull-ups / Bent over row
30 Push-ups
40 Sit-ups
50 Air Squats
600m Run