A)
For time:
20 Burpee pull ups
30 Pistols

B)
5×3 Front squat
*Go heavy

C)
EMOM for 20 minutes
Odd: 3 Stone to shoulder (145/115)
Even: 5 Heavy bench press

D)
10 Minutes at around 75-80% on the AB or AD
*The goal here is really just to get a good sweat and burn the legs a bit.