A,
Pause Bench Press 5x3

Use the same weight for each set.
Rest as needed between sets.

Pause 3 secs a the bottom of each rep.

B,
Weighted Strict Pull-up 3-3-3-3

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

C,
Complete as many rounds as possible in 24 mins of:
4 Dumbbell Thrusters@2x22,5/15kg
6 Toes-to-bars
24 Double Unders

Complete in teams of 2. You go-I go fashion.

D,
3 rounds for quality of:
12 Alternating Goblet Cossack Squats, pick load
20 L/20 R Side Lying Leg Raises
Starfish Side Plank, L 20 secs/R 20 secs