A)

3 sets:

30-50 double unders

10 strict pull ups

10 pistols (5ea side)

 

B)

3 sets:

15 pull ups

15 KB swings (53/35)

15 burpees

rest 2 minutes between sets

 

C)

3 sets:

15 GHD sit ups

15 banded good mornings

rest as needed between sets