A,
12 Tempo Back Squats, pick load

Every 3 mins for 9 mins.

3 secs down and 3 secs up.

B,
Every 1 min for 5 mins do:
12/10 Ski Erg Calories

C,
8 Tempo Press, pick load

Every 3 mins for 9 mins.

3 secs down and 3 secs up.

D,
Every 1 min for 5 mins do:
12/10 Echo Bike Calories

F,
3 rounds for quality of:
10 GHD Sit-ups
GHD Parallel Hold, 20 secs
10 L/10 R Lateral Med Ball Toss, pick load