A: (1)
3 sets, of:
Bear Crawl (on toes) 10 + 10 meters
Yoga Push-ups x 7 reps
alt Dumbbell Santch x 20 reps (light)

B: (FBB, PUSH)
3 sets, of:
Push-ups x 20 reps
Dumbbell Push Press x 10 reps
Dumbbell Skull Cruschers x 10 reps

C: (CROSSFIT)
5 rounds, for time, of:
Row x 400 meters (Assult bike 20 cal)
Ab-Mat Sit-ups x 30 reps
Deadlifts x 15 reps @80/55kg