A)
3 sets:
400m run
1 minute rest

B)
Dead lift
4×4 @ 70% + 10lbs
1×2 @ 80% + 10lbs
1×2 @ 90% + 10lbs
1×8+ @ 70% + 10lbs

C)
5 Rounds for time:
6 Squat clean (225/155)
12 Handsand push ups (1 sec pause at the top of each rep)
18 Box jump overs (24/20)