A,
7 rounds for quality of:
Row / Bike, 3 mins
2 Bench Press, pick load

Row / Bike- RPE 7/10
Bench Press- 85%+ 1RM

B,
6 rounds for time of:
30 Double Unders
5 Strict Handstand Push-ups
3 Hang Squat Cleans, 102/70kg
1 Rope Climb

Goal
Sub 15 mins.

C,
For quality:
3x 6 Eccentric Dumbbell Pull Overs, pick load
Sprinter Stretch, L 1:30 min/R 1:30 min
Adductor Stretch, 1:30