A1.
Step-up
3x 8 / side
*load with KB held at sides, box height should put femur approx. horizontal to floor, alt sides each rep, knee drive with each rep is ideal, look to avoid leaning backward with the knee drive.
*rest 45ish sec.

A2.
Armstand
3x 1min hold
*rest 45ish sec.

B.
1x
double under – x50
deadlift (M) – x15
run – x210m
deadlift (M) – x15
double under – x50
-7 min time cap