A,
2 Sumo Deadlifts, pick load

Every 1 min for 10 mins.

Complete with bands OR chains. Use 50% of your 1RM deadlift and focus on speed.

B,
3 rounds for quality of:
Reverse Sled Drag, pick load 30m
Wall Sit, 30 secs
Rest 1:30

C,
2 Bench Press, pick load

Every 1 min for 10 mins.

Complete with bands OR chains. Use 50% of your 1RM and focus on speed.

D,
3 rounds for quality of:
Hand Over Hand Sled Pull, pick load 15m
Freestanding Handstand Hold, 20 secs
Rest 1:30

E,
For quality:
Banded Plank Hold, 3x 45 secs
3x10 L/10 R Crossbody Dumbbell Deadlifts, pick load