A)
4x500m row
45 sec rest between sets

B)
90 seconds max power cleans (225/155)
2 minutes rest
60 seconds max power cleans (205/135)
90 seconds rest
30 seconds max power cleans (185/125)
60 seconds rest
max unbroken power cleans (165/110)

C)
For time:
3 rounds
20 Thrusters (105/70)
20 Chest-to-Bar Pull-Ups

D)
4 sets:
45 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 max calories on AB
Rest 60 seconds
45 GHD sit ups
Rest 60 seconds