A)
3 sets:
5-10 Muscle ups
15 GHD sit ups
12 Pistols

B)
Back squats
4 sets:
8-10 reps (pick one weight and stick with it)
rest 90 sec between sets

C)
Every 4 minutes for 16 minutes
2 rounds
5 Bar facing burpees
5 Clean & jerks (155/105)

D)
Every 4 minutes for 16 minutes
300m row
10 burpees over erg