A,
Kang Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Del
For time:
25 Burpees
Medicine Ball Run @9/6kg 400 m
25 Weighted Pull-ups @9/6kg
Medicine Ball Run 400 m
25 Handstand Push Ups
Medicine Ball Run 400 m
25 Chest-to-bar Pull-ups
Medicine Ball Run 400 m
25 Burpees

Goal: sub 23 mins

C,
2 rounds for quality of: (use empty barbell)
Bottom Overhead Squat Hold , 20 secs
Rest 10 secs
Hip Extension Hold, 20 secs
Rest 10 secs
Bottom Front Squat Hold, 20 secs
Rest 10 secs
GHD Parallel Hold, 20 secs
Rest 10 secs
Bottom Hold Back Squat, 20 secs
Rest 10 secs
Single Leg Balance + T-Hold, R 20 secs
Rest 10 secs
Top Ring Dip Hold, 20 secs
Rest 10 secs
Single Leg Balance + T-Hold, L 20 secs
Rest 10 secs
Bottom Ring Dip Hold, 20 secs

"Static Holds"