A,
For time:
50 Devil Press @2x15/10kg
100/90 Row Calories

Every 1 min (starting at 0:00) complete:
5 Toes-to-bars

Goal: Sub 18 min

B,
For quality:
5x 5 Box Jumps
5x 5 L/5 R Single Leg Broad Jumps

Box Jumps- high
Single Leg Broad Jumps- jump off one foot and land on both feet

C,
Tempo strict deficit HSPU
Pick a deficit you can complete 5 reps unbroken!
Tempo 3 sec down fast up!
5x5 reps
rest 2-3 mins