A,
Front Squat 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
For time:
25 Strict Handstand Push-ups
50 Wall Balls@9/6kg
75 USA Kettlebell Swings @24/16kg
50/40 echo Bike Calories

Every time you break on any movement, add 10 reps to the final bike calories count. Don't exceed 120 calories on the bike.

Bike Calories- edit in the number of reps completed

Goal: Sub 15 mins

D,
For quality:
Banded Plank On Hand, 1 min
10 Plate Lateral Raises, pick load
10 Plate 45 Degree Raises, pick load
10 Plate Delt Raises, pick load
Double Kettlebell Overhead Hold, 24/16kg, 45 secs
15 Scap Pull-ups
15 Scap Push-ups
Ring Support Hold, 30 secs
20 L/20 R Diagonal Banded Pull Aparts
40 Band Face Pulls