A)
Close grip Bench press
3×10
rest 2-3 minutes between sets

B)
Dead lifts
4 sets of 4-6 reps
*drop and reset after each rep
rest 2-3 minutes between sets

C)
3 sets:
150ft sprint (50ft inc.)
30 sec squat hold

D)
6 rounds
200m run
5 burpees to 6″ target
5 Dead lifts (heavy)