A)
3 sets:
Max mucle ups in 30 sec
20 Wall balls (30/20)
30 Second L sit

B)
6 sets:
Squat snatch + hang squat snatch + high hang squat snatch

*2-3 minutes rest between sets

C)
Back squats
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%

D)
2 sets:
10 Front squats @ 85-90%