A.
30 sec/30 sec
Double unders

B.
For 8 minutes:
20 sec Loaded plank
20 sec rest
20 sec Hollow
20 sec rest
20 sec Superman
20 sec rest

C.
6 minutes @80-90%
10 cal row
10 DB snatch

6 minutes @ 80-90%
10 Box jumps
5 CTB Pull-ups

6 minutes @ 80-90%
15 KB swings
5 HSPU

Rest 3 minutes btw rnds