A:
3 laps, of:
Run 200M
Russian twist with plate x 10 @15/10kg
Shoulder openers x 30 seconds
Strict pull-up x 5

B:
Push Press
7-7-7-7-7

C:
Every minute, on the minute, for 30 minutes:
#1 – 12 Jumping Lunges with Barbell on shoulders
#2 – 10 Wall Ball Shots
#3 – 12 Toes to Bar

D:
Bulgarian Split Squat with KB in farmers carry x 7/7 reps