A.

spend 4 minutes working on diamond pushup skill work using perfect form
 
B.
5 rounds 
1 minute per round, 30 seconds of rest between rounds
AMRAP in 1 minute
3 burpees
5 hang power dumbbells cleans
 
C.
2 rounds  
1 minute of superman 
1 minute of sit ups
*no rest bewteen rounds
 
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