A) 3 sets for quality of:

Goblet lateral box step up x 6/6 reps (3 sec down)
Goblet hollow flutter kicks x 30 sec
Alternating bent over rows x 12 reps

B) 4 rounds of:
8 single arm thrusters R
16 alt leg V sit ups
8 single arm thrusters L
16 alt hand russian swing
rest 1 min between rounds

Rx: 24/16 kg