A) Explosiveness
3 rounds
3 seated start box jump
3 explosive push-up

A) Hang squat clean & split jerk
3x3+1 @65-75% 1RM
3x2+1 @70-85% 1RM
3x1+1 @85%+

C) 3 rounds for quality
30-60s wall handstand hold
10-15/side KB/DB side bend