A) DB Box step down 4-6 @40×0
Rest :45/leg
X 4 sets

B) Intervals:

2 Min Amrap:
7-5-3
Pull ups / Burpee to target
Clean and jerk (touch and go)
AMRAP double/single unders in remaining time
-rest 2 Mins-
x 5

C) Core :

4 sets
20-30 half straddle leg extensions
12-15 weighted sit ups
12-15 side arch ups