A:(7)
3 sets, of:
Walking Lunges x 10 meters
Alt Walking Toe Touches x 10 meters
Scapula Pull-ups x 10 reps

B:(FBB, UNITALERAL)
3 sets, of:
Singel arm Dumbbell Over head Walking Lunges x 8/8 reps @22.5/15kg
Alternate Dumbbell Power Snatch x 16 reps @22.5/15kg
Star Plank :30/30 sec

C:(CROSSFIT)
AMRAP 12 min, of:
Deadlift x 8 reps @bodyweight
Devils Press x 4 reps @15/10kg