Part A:
every 3 minutes for 18 minutes
20 deadlifts, light 20-30%
1 minute plank (left, right, or center)
Part B:
11 rounds, 13 minute cap
2 muscle ups
20 double unders or 40 singles
Part C:
every 2 minutes for 8 minutes
8-10 six points
Stretch:
1-2 rounds, 45 seconds each
standing forward fold
triangle
childs pose