A,
Front Squat 3-2-1

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

RPE 8/10

B,
Split Stance Good Morning 16-16-16

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

3x 8 L/8 R

C,
3 rounds for max reps of:
max distance Runs, 3 mins
max rep Dumbbell Box Step-ups, 2x15/10kg, 60/50cm, 1 min
max rep Box Jumps, 60/50cm, 1 min
max distance Runs, 3 mins
4 Renegade Rows, 2x15/10kg + 8 Alternating Mountain Climbers, 1 min
max rep AbMat Sit-ups, 1 min

Build the base.

Alternating Mountain Climbers- on dumbbells

Goal: Complete at an RPE of 6-7/10 and keep a steady and strong pace throughout

D,
Strict Pull-ups 3x max rep

Rest as needed between sets.