A: 5-5-5-5-5 Front Squat. Please note: you must increase weight each set.
B: Spend 10 minutes with muscle up practice. If you can do muscle ups well perform 3 rounds of 10-15 muscle ups with 2-3 minutes rest in between.
C: 5 rounds for time of:
7 shoulder to overhead (135lbs/95lbs),
7 ball slams