A)
3 sets:
10 weighted step ups (24″/35s – 20″/20s )
30 sec rest
20 alternating DB hammer curls
1 minute rest
20 DB floor press
1 minute rest

B)
For time:
23-17-11
Power clean RX(95/65) MRX(75/55) M+(55/35)
OHS

C)
3 sets:
10 jumping squats (barbell on back)
*focus is height (45/65/85)
30 sec rest
3 attempts 1RM weighted pull up
30 sec rest