A
3 x 7 min amrap with 3 min rest

1.
4-8-12-16-20...
Db/Kb Push Press
Goblet reverse lunge with db/kb

2.
3-6-9-12-15-18...
Push up
Sit up
Air squat

3.
2-4-6-8-10-12...
Single arm Devils press
Chair step ups (with weight)

B
Core:
Tabata
Hollow rock
Hollow hold