A)
3 sets:
20 GHD sit ups
15 Kipping hand stand push ups w/ 1 sec pause at the top of each rep
30 sec L sit

B)
EMOM for 5 minutes
3 TNG power cleans
rest 1 minute
EMOM for 5 minutes
2 TNG power cleans
rest 1 minute
EMOM for 5 minutes
1 Power clean

*Increase weight after each set of EMOM

C)
For time:
5 rounds
20 Calorie row
15 Thrusters (95/65)

D)
4 rounds
15 Calories on AB
15 Hand stand push ups
*1 minutes rest between rounds