A)
For time:
21-15-9
Calorie AB
Burpee

B)
3 sets:
16 weighted step ups (8 ea. leg)
(20″/20lb ea.hand – 24″/35lb ea. hand)
rest 2 minutes
24 Single leg dead lifts (12 ea. leg)
(65-95lb/95-135)
rest 2 minutes

C)
3 Rounds for times:
10 Squat snatches (115/75)
rest 3 minutes

D)
4 Minute AMRAP
1 snatch (any way) (185/125)
3 Muscle ups