A,
Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
Every 3 mins for 12 mins do:
3 Power Cleans, 55% 1RM
3 Front Squats, pick load
3 Push Jerks, pick load
6 Box Jumps, 60/50cm
50 Double Unders

Barbell- 55% 1RM Power Clean

C,
4 rounds for max reps of:
max rep Flutter Kicks, 20 secs
Rest 10 secs
max rep Supermans, 20 secs
Rest 10 secs