A,
7 rounds for quality of:
Bike, 3 mins
2 Front Squats, 85% 1RM

Bike / Row- RPE 7/10

B,
5 rounds for time of:
15 Dumbbell Burpees, 17,5/12,5kg
15 Dumbbell Squats, 17,5/12,5kg

Goal
Sub 13 min

C,
Stretch/Recovery:
:90 sec Pec Stretch/side
:60 sec Lying Leg Crossover Stretch/side
:90 sec True Hip Stretch/side

5 min Foam Roll/Smash trouble spots