A,
1 Hang Squat Clean + 2 Front Squat + 1 Split Jerk 1-1-1-1-1

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

5x(1+2+1)

B,
4 rounds for time of:
21 Echo Bike Calories
7 Bar Muscle-ups
7 Hang Power Snatches @70/47kg

Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 12 mins (bike at RPE 6-7/10 till 20 mins)

C,
Perfect Push-ups 5x8

Rest as needed between sets.

Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.

D,
3 rounds for quality of:
12 Front Raises, pick load
12 Bent Over Flies, pick load
12 External Rotations, pick load

Complete 2-3 rounds. Use 2.5kg plates or dumbbells.