A.

3 sets, not for time:
Toes to bar x12-15
Box jump x5 (30″/24″)
Wall ball x10 (30/20)

 

B.

Weighted pull-up
7×2

*rest 2 min between each set. Your heaviest set should occur on set 6 or 7. Example; if you did a 70# weighted pull-up x2 last week your numbers would look like this: 45-50-55-60-65-70-75. The increments how you increase each set is up to you. You can choose to start light and make big jumps or start heavy and make small jumps.

 

C.

5 rounds ea for time:
3 Power cleans cleans (185/125)
10 Pull-ups
5 Squat cleans (185/125)
20 Box Jumps (games standard)
rest 4 min

 

D.

3 sets
Seated dumbbell press x12
rest 30 seconds
Weighted plank hold x 1 min

rest 3 min