A,
Box Squat 5-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
21-15-9 reps, for time of:
Deadlift @142/102kg
Box Jump@75/60cm

2013 Regionals Individual Event #5

Goal: Sub 8 min

C,
3 rounds for quality of:
Bottom Pistol Hold, L 20 secs/R 20 secs
Ring Dip Support, 20 secs
Hip Extension Hold, 40 secs
Banded Lat Pull Down, 40 secs
Rest 1:30

2-3 rounds.