A. 5 sets
6-8 x hspu
6-8 x single leg squats or 8-10 x box step ups

Will work on some progressions towards hspu.
For the single leg squats will use the box, if unable to go low enough or maintain balance will do box step ups.

B. 6 rounds
In 1 min
10 wall balls
Max burpees
1 min rest

Your score is the total of burpees after 6 rounds. Push hard on your burpees.

C. 3 rounds
30 x face pulls
30 sec side plank left
15 sec rest
30 sec side plank right
Rest as needed