A,
1+1/4 Front squats heavy triple
- find the best of the day 5-6 sets

B,
Olympic Squat 1x15, using heaviest weight for the set
Reverse Hyper 10-10-10, using heaviest weight per set

Olympic Squats-
Narrow stance as deep as possible; be sure
to control the movement all the way up and down.

Try to increase 2,5-5kg from last week for each lift.

C,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
Rest 1 min

D,
As many reps as possible in 7 mins of:
2 Diamond Push-ups
2 Bicep Curls, pick load
2 Weighted Sit-ups, pick load
4 Diamond Push-ups
4 Bicep Curls, pick load
4 Weighted Sit-ups, pick load
6 Diamond Push-ups
6 Bicep Curls, pick load
6 Weighted Sit-ups, pick load
...
Continue adding 2 reps each round to each movement until time expires.

Athlete chooses the weight on each movement. It should be something you can confidently do a set of 10-15 reps with.