A,
6 hand climb
20/20 sec side plank
6 down ups
*3 round
B,
Piramis
6 diamond push up
9 tuck ups
12 alt. Front lunges
15 hr push up
12 alt. Back lunges
9 tuck ups
6 diamond push up
*4 round, 1 min rest between the cycles
C,
15 sec work - 5 sec rest:
15 sec air squat
5 sec rest
15 sec squat hold
5 sec rest rest
*5 round
D,
20sec tiger position hold
20 sec revere plank
20 sec hollow hold