A. Every 3 min for 9 min
30 sec handstand hold
30 sec rest
10-12 x seesaw dumbbell bench press
30 sec rest
10-12 x ring rows

B. Every 3 min for 9 min
8-10 x single leg squats each side
8-10 x side med ball toss each side

C. In pairs complete
300 kb swings (switch every 15 reps)