A)
3 sets:
10-15 Strict pull ups
20 GHD sit ups
20 Bounding box jumps

B)
Shoulder to over head
4×5

*One second pause at the top of each rep

C)
7 minute AMRAP:
100/80 calories on AB
30 Bupees over bar
20 Power snatches (135/95)
10 Muscle ups

Rest 3 minutes

8 Minute AMRAP:
100/80 calories on AB
30 Bupees over bar
20 Power snatches (135/95)
10 Muscle ups

Rest 3 minutes

For time:
100/80 calories on AB
30 Bupees over bar
20 Power snatches (135/95)
10 Muscle ups