A)
3 sets:
15 Butterfly chest to bar pull ups
7 parallette hand stand push ups
15 Hip extensions

B)
4 sets:
5 Push jerks (heavy as possible)
90 sec rest
50ft Walking lunge w/ 70/55 KBs in ea. hand
90 sec rest
row 150m sprint
90 sec rest

*Be strict with rest time

C)
For time:
21 SDHP (135/95)
12 Muscle ups
15 SDHP
9 Muscle ups
9 SDHP
6 Muscle ups
6 SDHP
3 Muscle ups