A,
A single Supine Plank Hold hold for max time.
Hold for max time OR no longer than 45 secs-1 min

B,
Depth Drops 4x2

Rest as needed between sets.
Depth Drops / Depth Jump

Use this ONLY if you were able to get 15+ reps of the goblet squat with 1/2 your bwt.

C,
Every 3 mins for 12 mins do:
2 Rope Climbs
8 Deadlifts, 65% 1RM
12 Kettlebell See-Saw Press, 16/12kg
Recovery Bike or Row between sets and Complete at RPE 6-7/10.

D,
For distance:
Monostructural Cardio: 1x 20 mins