A)

Dumbell box step down
8-10 reps @30×0
Rest :45s / leg
x 3 sets

B)

EMOM x 12

1) Amrap of Pull ups / Bent over row ( in sets of 2-3 )
2) AMRAP Double/ single under
3) REST

C)

3 sets:
15 TTB / weighted sit up
10 Burpee box jump over
5 clean and jerk
10 Burpee box jump over
15 TTB / weighted sit up

Rest 3-5 Mins easy walk