A: 5 x 3 Shoulder Press @ 80%-85% of 1RM
B: Spend 10 minutes of handstand walk practice. If you cannot do handstand walk then practice handstand hold. If you can walk on your hands do 5 rounds of max distance with 60 seconds rest in between.
C: For time: Row 1000m, 15 ball slams, row 500m, 15 ball slams, row 250m, 15 ball slams.