A,
Sumo Deadlift 5-7-9-7-5

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

B,
3 rounds for time of:
15 Ski Erg Calories
12 Front Squats @60/43kg
12 Pull-ups
9 Push Press
9 Ring Dips
6 Thrusters
6 Bar Muscle-ups

Goal: sub 15 mins

C,
3 rounds for quality of:
Lateral Med Ball Toss, pick load, R 30 secs
Rest 30 secs
Forearm Plank Seesaw, 30 secs
Rest 30 secs
Lateral Med Ball Toss, pick load, L 30 secs
Rest 30 secs
Plank Jack, 30 secs