A
2 rds
Crab walk 50'
Backwards Crab walk 50'

Then
10 pushups
5 burpees
10 pushups with a twist
5 burpees with tuck jump
10 clapping pushups
5 burpees with a cossack squat on each side

Then
Accumulate 30 sec of each:
Superman
Hollow rocks
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(20 min)

C
0-3 min: perform 30 bar facing burpees

3-6 min: perform 40 barbell cossack squats (65/45lb)

6-9 min: perform 2 min L-sit

9+ min: perform, 3 rounds:

10 burpee over-the-barbell
10 BB cossack squats
accumulate 2 min in L-sit
(15 min)