A: (1)
3 sets, of:
Bear Crawl x 10 + 10 meters
Handstand Hold :30 sec
Star Plank :20/20 sec

B: (FBB, PUSH)
8 sets, of:
Dumbbell Floor Press x 8 reps @22.5/15reps
Wall Walks x 3 reps

C: (CROSSFIT)
9 rounds, of:
Squat Clean x 7 reps @80/50kg
Burpee Box Jumps x 8 reps

D:
Optional:
2 sets, of:
Bentover Barbell Row x 15 reps
Alt Biceps Curl x 16 reps