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: (not for time)
10 GHD sit ups
150ft sprint (50ft inc.)

D)
For time:
5 rounds
5 SOH (165/110)
5 front squats
10 burpees