A)
4x AMRAP 5 mins

For 4 sets:
In 5 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
10 Kettlebell Sumo Deadlift High-pulls, @32/24 kg
10 Alternating Jumping Lunges (5/5)
10 V-ups
Goal: 2+ rounds each set

Rest 2 mins between each set.

B)
Accessory :
3 rounds for quality of:
L Single Leg Glute Bridge, 20 secs
Rest 10 secs
R Single Leg Glute Bridge, 20 secs
Rest 10 secs
Banded Hamstring Curl, 20 secs
Rest 10 secs
Plate Calf Raise, 20 secs
Rest 10 secs