A
3 min cardio of choice
then
3 rounds
16 walking lunges
10 lateral hops over hurdle
8 seated single arm KB press
(15 min)

B
Strict Press
4x8 65%
1x8+ 65%
(20 min)

C
100 DB step-ups (35/25lb)
Every time you break, perform 5 shuttle runs (2x25'=1)

200 double-unders
Every time you break, perform 3 shuttle runs (2x25'=1)
*18 min timecap