A: (1)
3 sets, of:
Yoga Push-ups x 10 reps
Banded Face Pulls x 15 reps
Thrusters x 10 reps @20/15kg

B: (FBB, CHEST & TRICEPS)
8 sets, of:
Diamond Push-ups x 8 reps
Half Kneeling Single Arm Landmine Press x 8/8 reps

C: (HIIT)
AMRAP 4 min, of:
Thrusters x 10 reps @40/30kg
Ring Muscle-ups x 3 reps (Ring Row Turnovers x 3 reps)
Rest :2min

AMRAP 4 min, of:
Thrusters x 6 reps @40/30kg
Pulls-ups x 5 reps (Banded Pull-ups)
Rest :2min

AMRAP 4 min, of:
Trusters x 3 reps @40/30kg
RIng Rows x 10 reps