A. Every 2 min for 16 min
1st
8-10 x seesaw press each side
30 sec rest
8-10 x renegade rows each side
2nd
8 x Bulgarian split squats each side
10 x Med ball curls

B. 10 min emom
1st min
10 x Kb swings
5-10 x press ups
2nd min
10 x Kb swings
5-10 x ring rows

Choose rep scheme which will allow you to complete each set in 40 sec.

C. 2 rounds
30 x band pull aparts
30 x tricep extensions