A)

5×3

Front squat @30×1

(3 seconds down, zero pause at the bottom, fast up and 1 second pause at the top) Note: only a 1 second pause at the top no more no less

all sets will be done @ 80-85%

 

B)

6 sets

Power clean 1.1.1.1

rest 2-3 minutes between sets

 

C)

For time:

50 double unders

40 KB swings (55/35)

30 pull ups

20 burpees