A.

Bench Press
55% x5
70% x3
85% x1
65% x5
85% x3
95% x1
90% x3
90% x3
90% x3

 

B.

3 sets
Power jerk x10 (165/110)
rest 1 min
Push press x10 (135/95)
rest 3 min

 

C.

3 rounds for max reps:
90 sec max cal row
1 min max hang power snatch (105/75)
30 sec max bar facing burpees

*rest 2 min between each round

**Score calories, hang power snatch and bar facing burpees seperate each round. Also give a total score of every rep completed at the end of 3 rounds.