A.) Every 3 minutes
Back Squat
3-2-2-2-2

-building up and last double should be V*.

B.) 4 sets
60 DU
10/8 cal Ski erg
10m HS walk

rest 1 min between

-idea of these intervals is to practise HS walk

C.) Every 3 minutes x 6 (3 each)
alternating A & B

A.)
20/16 cal bike
1 min max reps burpee box jump over

B.)
20/16 cal row
1 min max reps burpee box jump over

-you should have something like 1 minutes of rest each round. BBJO idea is to keep reps pretty close to each other in every round.