A. 5 sets @ easy pace:
2 lengths High Knees
5 Ring Rows
2 lengths Butt kicks
5 Tap Swings on Bar
30 Single Unders + 5-10 Double Unders
5 Squats
5 Toes-to-Bar

B. Run 3x800m, rest while partner(s) work
Immediately after each run, perform a hard set of chest-to-bar pull-ups

C. For Time:
50 Double Unders
50 Sit-Ups
50 Double Unders
50 Front Squats (30/20)
50 Double Unders