A,
For quality:
Monostructural Cardio, 5 mins
--then--
3 rounds of:
20 Banded Face Pulls
20 Banded Box Step-ups
20 Russian Twists
--then--
Monostructural Cardio, 5 mins
--then--
2 rounds of:
10 Tempo Barbell Good Mornings, pick load
10 L/10 R Barbell Split Squats, pick load
10 L/10 R Lateral Med Ball Toss, pick load
--then--
Monostructural Cardio, 5 mins
--then--
2 rounds of:
10 Prone Snow Angels
10 Tempo Wall Slides
10 L/10 R Side Plank Reach Throughs

B,
Every 1 min for 10 mins do:
4 Strict Handstand Push-ups
6 Toes-to-bars

C,
3 rounds for quality of:
10 Eccentric Dumbbell Pull Overs, pick load
10 Pec Flies, pick load
5 L/5 R Eccentric Lateral Lunges, pick load