A.
3x3 Pull Ups, using bands if Needed
3x1 Minute Heavy Farmers Walk
Rest as needed between sets

 

B.

3 x 1 Minute Rounds
Kettlebell Swing Catch Squat
(Rest 30 seconds between rounds)
Breaking Muscle Shop
 
C.
Tabata
Side Plank Holds
 
D.
Topic: