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

B)
6 sets:
Squat snatch @ 70-75%
1.1.1

* . = 10 sec rest
**2-3 minutes rest between sets

C)
Back squats
7 @ 65%
5 @ 70%
3 @ 75%
7 @ 70%
5 @ 75%
3 @ 80%

D)
2 sets:
10 Front squats @ 78-82%