A)

3 sets:

3-5 muscle ups OR 10 strict pull ups @1111

15 bounding box jumps

10 wall squats

 

B)

3 sets:

10-12 strict presses (build to a heavy set)

60 seconds rest

20 kettle bell swings (heavier than usual)

90 sec rest

 

C)

5 sets:

30 seconds max weighted sit ups (weight may NEVER leave your chest)

30 seconds  rest

30 seconds max push ups (1 sec pause at the top of the push up)

30 sec rest