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

B)
4 sets:
7 Push jerks (heavy as possible)
90 sec rest
7 Heavy Dead lifts
90 sec rest
3 Strict muscle ups
90 sec rest

*Be strict with rest time

C)
For time:
3 rounds
20 Burpees
20 Chest to bar pull ups

D)
Collect 3 minutes in plank hold