A.

Pull ups
3xME
 
B.
For time
2- power clean 95/65
4- front squat
6- push press
8- lunge BTN
10- burpee over barbell 
2- power clean 115/80
4- front squat
6- push press
8- lunge BTN
10- burpee over barbell 
2- power clean 135/95
4- front squat
6- push press
8- lunge BTN
10- burpee over barbell 
2- power clean 155/115
4- front squat
6- push press
8- lunge BTN
10- burpee over barbell 
 
C.
Roll quads and lats
Tricep stretch
Banded shoulder