A,
5 rounds for quality of:
Bike, 3 mins
8 Bench Press, pick load

Bike / Row- RPE 7/10
Bench Press- 75-85% 1RM

B,
10 rounds for time of:
30 Double Unders
7 Deadlifts, 70/47kg
5 Box Jumps, 75/60cm
3 Hang Squat Cleans, 70/47kg

Goal
Sub 20 min

C,
For quality:
Monostructural Cardio, 10 mins
Banded Hamstring Stretch, L 2 mins/R 2 mins
Pigeon Stretch, L 2 mins/R 2 mins