A.
5 rounds for quality:
7 V-ups
7 hollow rocks
7 sec. hollow hold
20 sec.

B.
EMOM 12
odd: 5 ring push ups
even: 5 strict T2B

C.
10 rounds
10 HR push ups
10 Kettlebell Swings (24/16kg)
10 Box Jumps

TC. 14 min.