A.
3 rds:
6-9 cal Row/Bike
4-8 Push up
9-12 Squat jumps

Mobility:
5 Up & down dog
5+5 Spider lunge + twist
2x 20s. Chest stretch
2x 20s. Lats stretch
2x 20s. Pigeon stretch
2x 20s. Couch stretch

2 rds:
6-8 Front squat
6-8 T2B/Knee rises

B.
Front squat
5x3
Find a heavy 3.

C.
AMRAP 5:
21/15 Calorie Bike / Row
15 Toes to Bar
21 Front Squats (50/35kg)

Rest 2min...

AMRAP 5:
21/15 Calorie Bike / Row
15 Toes to Bar
15 Front Squats (60/40kg)

Rest 2min...

AMRAP 5:
21/15 Calorie Bike / Row
15 Toes to Bar
9 Front Squats (70/45kg)