A. 5 x 1 strict press then using the heaviest single for 5 x 1 negative (push press the weight overhead then take at least 5 seconds lowering to shoulders)
B.
AMRAP 4 REST 1 X 3
20 Hollow rocks
4 strict HSPU or 9 Press ups
20 DB hang clean and jerks (22.5/15 x1)
C. 30-20-10 (QUALITY REPS)
Hanging oblique knee raises
Barbell side bends (20/15kg)