A. 3 rounds every 1:30
1st 10-15 x box dips/ring dips
2nd 20 x weighted walking lunges
3rd 15 x leg toss

B. 10 min emon
10 x wall ball
5 x burpees *

* scale the burpees if unable to finish in 45 seconds

C. 3 rounds
8-10 x single arm rows each