A,
Hip & Back Extensions 3x15
Rest as needed between sets.

B,
Every 4 mins for 12 mins do:
Run, 400 m
10 Back Squats @110/75kg
-- then --
Every 4 mins for 12 mins do:
Row, 500 m
10 Strict Deficit Handstand Push-ups @10/5cm

C,
For quality:
50 AbMat Sit-ups
Wall Sit, 3 mins
Accumulate the total reps/time for each movement.