A)
3 sets for times:
500m row
15 hand stand push ups
50 double unders
2 minutes rest

B)
3 sets:
10 behind the neck strict presses with 1 sec pause at the top and 1 sec pause at the bottom.
(snatch grip, increase weight ea. set)
60 sec rest
single arm DB snatch x10ea. arm
60 sec rest
10 DB split jerks
60 sec rest

C)
For time:
400m run
30 toes to bar
then,
5-4-3-2-1
SOH (185/125)
burpees over bar
*no rack

D)
Optional work
Dead lift
4 sets: 8-10 reps *increase weight each set