A: (4)
3 sets, of:
Walking Toe Touches x 10 meters
Reverse Lunges x 16 reps
Push-ups x 12 reps

B: (FBB, PULL)
3 rounds, of:
Single arm Dumbbell High Pull x 15/15 reps
Bent Over Barbell Row x 15 reps
Superhuman Hold :30 sec

C:
5 rounds, for time, of:
Deadlifts x 15 reps @90/60kg
Box Jumps x 20 reps
Pull-ups x 15 reps