A.

Back Squat
4×8 @60% @53×2
Rest 2-3 min

 

B.

5 rounds of, each for time of:
30 Double unders
20 Kettlebell swings (70/53)
10 Thrusters (115/75)
rest 4 min

 

C.

EMOM for 30 minutes complete:
Minute 1: 5-7 Burpee C2B pull-ups
Minute 2: 7-10 Strict ring dips
Minute 3: 15 Calorie airdyne