A:(7)
3 sets, of:
Kettlebell Swing x 15 reps @16/12kg
Goblet Squat x 10 reps @16/12 kg
Burpees x 7 reps

B:(FBB, UNITALERAL)
3 sets, of:
Single arm Over head Kettlebell Carry x 40/40 meters @24/16kg
Single arm Farmers carry x 80/80 meter @24/16kg
Alt. Kettlebell Clean & Jerk x 4 reps @24/16kg

C:(CROSSFIT)
AMRAP :4 min, repeat

#1
Pull-ups x 6 reps (use band)
Over Head Squats x 6 reps @40/25kg
Rest :2 min

#1
Pull-ups x 7 reps (use band)
Over Head Squats x 5 reps @40/25kg
Rest :2 min

#1
Pull-ups x 8 reps (use band)
Over Head Squats x 4 reps @40/25kg
Rest :2 min