A,
5 rounds for quality of:
Monostructural Cardio, 3 mins
8 Deadlifts, 75% 1RM
Monostructural Cardio- RPE 6-7/10; bike or row

B,
Complete as many rounds as possible in 12 mins of:
10 Goblet Lunges, 32/24kg
10 Kettlebell USA Swings,32/24kg
10 Alternating Kettlebell Gorilla Rows, 32/24kg

C,
Run 800 m

This is an all out effort for time.

D,
3 rounds for quality of:
10 Wall Planks
10 L/10 R Side Plank Reach Throughs
10 Dumbbell Bent Over Flies, pick load
Rest 1:30