A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

C,
3 rounds for quality of:
8 L/8 R Tempo Dumbbell Strict Press, pick load
10 Tempo Bent Over Flies, pick load
Reverse Grip Hang, 30 secs

Tempo- 3 secs up and down