A)
3 sets:
30 Box jump overs (24/20) focus on speed
rest 60 sec
15 Toes to bar (focus on speed)
rest 60 sec
100ft Hand stand walk
rest 60 sec

B)
3 sets:
10 Behind the neck strict presses (snatch grip)
90 sec rest
Single leg dead lift (10 ea. side) one leg on bench
90 sec rest
20-30 sec pull up hold (chin over bar)
90 sec rest

C)
For time:
5 round
10 SDHP (115/75)
30 Double unders
10 Ring dips

D)
For time:
4 rounds
300m row
15 KB push presses (55/35) on in ea. hand