A.

5 rack Assisted Squat with 10sec at the bottom

10 Ankle Pulses

10 Trap Raises

B.

OHS

8-8-8-8-8 E3MOM

C.

For time

15-12-9

Thrusters 135/115-105/85-95/65

Chest to Bar Pull ups

D.

50 KB Side Bends (Each side)