A: On the 30 sec for 7 Min (14 Rounds):
1 Power Clean
Pause in receiving psotion for 2 seconds before standing. Weight should be light enough to ensure good form each rep.
B: AMRAP 11 Min:
Bear Complex, increase by 1 rep each round (55/35)
C: Alternating Tabata:
L or Tuck-Sit Hold