A,
Split Squat 10-10-10

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

3x5 L/5 R

B,
Every 1 min for 16 mins, alternating between:
4 Rope Climbs
8 Strict Deficit Handstand Push-ups 10/6cm

C,
Each for time:
Bikeerg: 4x 800 m

Rest 2 mins between efforts.

Work to keep your intervals within 10 secs of one another.

D,
3 rounds for quality of:
15 Plate Front Raises, pick load
15 Plate 45 Degree Raises, pick load
15 Plate Lateral Raises, pick load

10-15 reps of each