A)
4 sets:

8-10 dumbbell bench press @ 30X1
45 sec rest
10-12 strict pull ups (one second pause at the top)
45 sec rest
30 seconds max air squats
45 sec rest

B)
3 rounds

1 min max box jumps
1 min max push ups
30 sec max single arm press (L) (dumbbell/kettle bell)
30 sec max single are press ®
1 min rest

C)
2 sets

Single arm bent over row 8-10 @ 4111
30 sec push up hold
rest as needed