Part A:
1 mile run (2000m row/ski, 4800m bike)
Part B:
8 minute abs
40 seconds work, 20 seconds rest
even minutes: plank (center, or left, or right)
odd minutes: any abs, not a plank
Part C:
800m run (1000m row/ski, 2400m bike)
Part D:
3 rounds
9 minute cap
21-15-9 pull ups
42-30-18 db/kb snatches, light (20/30)