A.
Tabata (20/10)
1: hollow hold
2: superman
3: plank

B.
EMOM 12
odd: 5 strict T2B (if Knee raise hold 3 sec. at top)
even: 5 deficit Push ups

C.
AMRAP 15
8 T2B
16 one arm DB STOH (22,5/15kg)
24 Goblet Lunges (24/16kg)