A.

Bench Press
4×2 @80% 1RM

 

B.

3 sets
30 seconds max Shoulder to overhead (135/95)
2 min airdyne/row recovery (80% effort)
*Once you complete your 2 min airdyne/row, move right back to STOH

**Score STOH completed each round

 

C.

1000 m row @85%
rest 5 min
1000 m row @85%

 

D.

3 sets
GHD sit-up x12-15
rest 1 min
Handstand hold x30 sec
rest 1 min