A. For max total reps:

 

Med Ball Squats 9/6kg

Box Jumps

Sit-Ups

?

 

Start off with Med Ball Squats until your coach says to move on to the next exercise. Same for Box Jumps and Sit-Ups. The last movement will be announced when the Sit-Ups are done. Score is total number of reps.

 

B. 4 Sets of:

 

:15s DB Sots Press

:15s OH Hold

 

C. 2-3 Sets of:

 

10m-10m-10m Yoke Carry

 

10m carry, then put down the yoke and add 50% weight, carry for another 10m. Then again put it down, add another 40% and go for your last 10m.

 

D. 3 Sets of:

 

5 Anderson Yoke Squats AHAP

For time:

 

50 WBS 9/6kg

50 L-Sit Pull-Ups