A. Every 2 min for 12 minutes
Back squat
5-3-1-5-3-1

Or

5-5-5-5-5-5

Increase weight from last week

B. 5 rounds
30 sec Bike
30 sec rest
30 sec Du’s
30 sec rest
30 sec kb swings

If your Du’s need work spend full minute on them.

C. 9 min emom
1st 30 sec hollow hold
2nd 30 sec side plank left
3rd 30 sec side plank right