Part A

3 rounds

single arm ladder complex

1-2-3
row
clean
press

2 min rest

Part B

10-9-8-7-6-5-4-3-2-1

Humane burpees*
15 KB/DB swings in between

*one humane burpee=1 goblet squat+1 press up
*can be done as 10 squats into 10 press ups, 9 squats into 9 press ups...

Part C

3 sets

10-20 plank step ups
10-20 side plank rotations
90 sec rest