A)

2 sets:

5-10 Hand stand push ups

20-30 Sec L sit

10 Over head squsats (barbell)

 

B)

Strict press

5 reps

4 reps

3 reps

2 reps

1 rep

Increase weight each set

 

C)
For time:

3 rounds:

10 push press (135/95)

10 burpees

10 dead lifts (135/95)