A: On stations provided test your max vertical jump. Standing with your arm stretched mark where your fingers end then jump as high as you can for maximum reach. Difference between your original mark and where you can reach is your jump height.
Complete as much as possible in 20 minutes of:
10 Pull-ups, 20 Push-ups, 30 Squats
15 Pull-ups, 30 Push-ups, 45 Squats
20 Pull-ups, 40 Push-ups, 60 Squats
25 Pull-ups, 50 Push-ups, 75 Squats
30 Pull-ups, 60 Push-ups, 90 Squats
Then rest 5 minutes and choose, either 2 km row or 2400m run (3 big rounds) for time.