A)
3 sets:
12-15 Toes to bar
15 Wall balls (20/16)
15 GHD sit ups

B)
6 sets:
3 Split jerks
pause for 2 sec in the split before standing

rest 90-120 sec between sets

C)
For time:
21-15-9
Wall balls (20/16)
Burpees
right into
500m row
*Goal is sub 6:00

D)
For time:
5-4-3-2-1
Thrusters (165/110)
Muscle ups