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

B)
Dead lifts
3X4-6
*drop after each rep
rest 2-3 minutes between sets

C)
800m run
30 wall balls
400m run
25 wall balls
200m run
20 wall balls

D)
Side plank x 30-60sec (each side)
10-20 sec chin over bar hold
rest as needed