A
3 min Cardio of choice

4 rds
:15 sec Mountain Climbers, :15 sec rest
:15 sec Handstand hold, :15 sec rest

Then,
2 Turkish Getups on each side
(10 min)

B
Split jerks
5-5-3-3-1-1
(25 min)

C
3 min Tabata (20/10 sec)
Empty Barbell Strict Presses

3 min Tabata (20/10 sec)
Deadbugs

D
3 Rounds
10 bird dog rows each arm
10 reverse flys