A)

3 sets:

10 strict pull ups

10 push ups @ 1111

10 v ups

10 hip extensions

10 in place reverse lunges

 

B)

3 rounds

400m run

25 kettle bell swings

20 push ups

 

C)

Collect 3 minutes of plank hold

(if at any point your shoulders and hips lose alignment STOP and  rest until you can continue with perfect form)