A:
Run 400M @50%

B:
5 rounds in pairs of 2, complete:
10 Front Squats 80/60kg
Run 200M
30 pistols (60 airsquats)
Run 200M

buy out:
Row 100 cal

* if more then 4 pairs, start 4 pairs every 5 min

C:
4 sets, of:
Sit-ups (V) x 12 reps
L-sit hold in pull-up bar x 20 seconds
Rest 60 seconds