A,
3 rounds for max reps of:
max rep Row Calories, 3 mins
max rep Dumbbell Push Press, 15/10kg 1 min
max rep Dumbbell Walking Lunges, 15/10kg, 1 min
max rep Bike Erg Calories, 3 mins
4 Renegade Rows, 15/10 kg + 8 Alternating Mountain Climbers, 1 min
max rep AbMat Sit-ups, 1 min

B,
2 rounds for quality of:
20 GHD Sit-ups
20 Ring Muscle-ups

C,
4 rounds for quality of:
Side Plank + External Rotation, pick load, R 30 secs
Rest 10 secs
Side Plank + External Rotation, pick load, L 30 secs
Rest 10 secs
Bent Over Fly, pick load, 30 secs
Rest 10 secs