A)
5 rds
400 x run
20 x box jumps step down (24,20)
2 x rope climbs / 10 ring rows
5 min rest
B)
3 rds
500 x row
35 x double unders
12 x ball slams
4 min rest
C)
3 rds
20 x straight leg sit ups
30 x bent knee side sit ups
15 x strict hanging knee raises
90 seconds rest