A,
Yoke Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest 4 mins between sets.

5x 20m

Rest 2-4 mins.

B,
Every 1 min for 21 mins, alternating between:
20/17 Bike Calories
20 Push-ups
2 Rope Climbs

Complete in teams of 3.

Partners Rotate through exercises. If you don't complete the specified work within the minute each missed rep counts as a caloire you complete as a team on the bike at the end of the workout.

C,
3 rounds for quality of:
50 Seated Band Leg Curls
50 Seated Calf Raises
10 L/10 R Hip Rotations

2-3 rounds.