A)
4x500m row
1 Minute rest between sets

B)
EMOM for 12 minutes
2 Back squats @ 85%

C)
For time:
60 Double KB push press (55s/35s)
*every time you drop the KBs complete 30 double unders

D)
For time:
400m Run
12 Bar muscle ups
200m Run (speed bump)
9 Bar muscle ups
150m Run
6 Bar muscle ups