A)

2 sets:

30 sec L sit

10 strict pull ups

15 box jumps (step down)

 

B)

Back squats

5 @ 65%

3 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90%

 

C)

For time:

For time:

4 rounds

3 dead lifts (heavy)

6 burpees over bar