Part A:
30s L-Sit (accumulate) 5 sets
Super Set
Peg board/legless rope climb/rope climb
5*3
Part B:
16EMOM
1) 10 Cal Ski/bikeErg
2) 60m Dball carry
3) 25/25 Single battle rope
4) 8/8 Single arm Turkish situp
Part C:
Slow run around the block