A. 12 min emom
Odd min 5 x oh squats
Even min 10 metres broad jumps

In the warm up pick a weight you can successfully perform for all 6 sets.

B. 4 rounds
30 sec t2b
30 sec rest
30 sec dumbbell push press
30 sec rest
30 sec row (calories)
30 sec rest

Score is total reps after each round

C. 3 rounds for quality
20 x band pull aparts
15 x banded good mornings