A)

3 sets:
12-15 unbroken toes to bar
max fast Kipping HSPU
(the second you lose your rhythm stop)

 

B)

with a running clock
0-6 minutes to find max push jerk
6-12 minutes to find max split jerk

 

C)

150m sprint x 4 (90 sec rest after each sprint)
rest 7 minutes after 4th sprint and repeat for a
total of 2 sets