A: weighted chin ups 3-3-3-3-3
B: 3min sandbag squat clean 24/16kg, 3min ball slams, 2min sandbag squat clean, 2min ball slams, 1min sandbag squat clean, 1min ball slams.
For the sandbag clean grab sandbag on the handles, deadlift up and wrap elbows around bag holding on to the handles as fast as possible. As an alternative you can also do one arm DB squat clean (55/35lbs DB). No rest between rounds
C: Tabata weighted plank