A:(7)
3 sets, of:
Reach Roll Lift x 5/5 reps
Yoga Push-ups x 7 reps
Bird Dogs x 16 reps

B:(FBB, UNITALERAL)
2 sets, of:
Single arm Over Head Kettlebell Carry x 50/50 meters @16/12kg
Single arm kettlebell Thrusters x 12/12 reps @16/12kg
Single arm Push Press x 8/8 reps @16/12kg

C:(CROSSFIT)
4 rounds, of:
Assult Bike :60 sec max cal
Rest :3 min

Row :60 sec max cal
Rest :3 min