A)
3 sets:
400m run
1 minute rest

B)
Dead lift
4×4 @ 70%
2×2 @ 80%
1×8+ @ 70%
*All neutral grip (no hook grip or switch grip)

C)
For time:
21-15-9
Calories on Assault bike
Burpees (516 standard)

D)
EMOM for 16 minutes
Odd: 3 Squat clean thrusters (205/135)
Even: 12 Toes to bar