“A:
Every minute, on the minute, for 9 minutes, complete:
# 1 – Shoulder Opener x 30 seconds
# 2 – Narrow Grip Strict Pull-Ups x 5-8 reps
# 3 – Reverse Flyes x 10 reps

B:
Every 1 minutes, for 10 Minutes (5 sets per leg):
Singel Leg Deadlift x 4 rep @50% of 1RM BackSquat

D:
18 min AMRAP
2 laps
OHS x 10 50/35kg
Run 200M

And then

2laps
Deadlift 20 50/35kg
Burpees over bar 10”