A.

1 mile run
-gradually increase pace ending in a sprint
on last 200m
 
B.
3 Rounds
Complete 1 round As Quickly as Possible within 4 minutes
500m row
15 KBS 53/35
15 Wall Balls 20/14

Rest during the remaining time
 
C.
1 mile run
-gradually increase pace ending in a sprint
on last 200m