A.

4 rounds of: 20 sec on 10 seconds rest

Up down

DB single leg press, R (left leg up, right arm press)

DB single leg press, L (right leg up, left arm press)

Sit-up

 

B.

3 rounds for time of:

400 m run

20 burpees

30 squats

 

C.

2 sets of:

Max L-hang

30 seconds plank, max weight