A)
3 sets:
20 Bounding box jumps (24″/20″)
6-10 Muscle ups
15 Wall balls (30/20)

B)
7 sets:
Squat balance + OHS
rest 2 minutes between sets

C)
Back squat
15 reps
12 reps
10 reps
12 reps
15 reps
rest 2-3 minutes between sets
*the second set of 12 & 15 is the same weight as the first set.

D)
“Test”
For times:
5-4-3-2-1
Power clean (205/145)
Bar facing burpees
2 minutes rest
1 Round
30/20 Calorie AB
30 Pull ups
2 minutes rest
5-4-3-2-1
Power clean
Bar facing burpees