A.
3x
1 min plank
30 band pull apart
-alternate lifting a foot 1″ every 15 sec in plank

B.
5,5,5,5,5,5
chin-up
-work to 1RM height box jump between chin-up sets.

C.
Tabata
burpee
rest 1 min
Tabata
ball slam 30/20
-score is 2 parts, total reps for each Tabata