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