A,
Front Squat 4-4-4-4

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

B,
6 rounds for time of:
15/13 Echo Bike Calories
15 GHD Sit-ups

Goal: Sub 12 mins

C,
4 rounds for quality of:
Handstand Hold, 30 secs
Isometric Goblet Lunge Hold, 24/16kg, L 30 secs/R 30 secs
Barbell Row Hold, pick load, 30 secs
Rest 1:30

3-4 rounds.

Handstand Hold- freestanding if possible