A,
Every 1 min for 14 mins, alternating between:
3 Rope Climbs
18 Burpees

B,
For quality:
5x 5 L/5 R Alternating Jumping Lunges
5x 3 Seated Box Jumps

If the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.

C,
5x5 strict def hspu
- add deficit to previous result
- 3 sec tempo down