A)
4x500m row
1 Minute rest between sets

B)
3×5 Over head squats
rest 2 minutes between sets
*Go heavy

C)
14 Minute AMRAP
7 Muscle ups
50 Wall balls (20/16)
100 Double unders

D)
Not for time:
Collect 50 push ups
*Each rep must be at a controlled tempo (nothing rushed) with a one second pause at the top of each rep.