A.
For time:
21-18-15-12-9
DB bench press
*20m DB frontrack walking lunges btw sets

B.
3 sets with partner
30 cal Assault bike
60 WB
*3 min rest

C.
AMRAP 15
5 Strict pull-up
10 Box step-ups
5 Strict HSPU
20 Sit-ups

D.
Tabata:
Bicep curl / tricep pulls (banded)
+
2 x 15+15 Chest flyes (banded)