A
Run 400
then
3 Rounds
10 tempo air squats (3,3,1,0)
10 strict burpees
:30 pigeon pose, each side
(10 min)

B
Front Squats
5-5-5-3-3-3-1-1-1
(25 min)

C
10-20-30-40-50 Wall Balls
Run 1 lap after each set
*16 min timecap