A,
Every 1 min for 30 mins, alternating between:
15/12 Row Calories
10x [ 1 Box Jump + 1 Air Squat ]
15/12 Bike Erg Calories
20 Russian Kettlebell Swings, 32/24kg
Rest 1 min

B,
2 rounds for quality of:
12 Ring Muscle-ups
Handstand Walk, 30m
45 Pistols

C,
For quality:
50 Band Pull Aparts
50 Banded Rows
50 Banded Face Pulls
50 Banded Straight Arm Pull Downs
50 Banded Press