A.
4 sets:
6 push press
5-6 weighted strict pull-ups
B.
3 min amrap:
300m run
21 box jumps
max reps STO (95/65)
rest 3 minutes
3 min amrap:
300m run
18 box jumps
max reps STO (115/75)
rest 3 minutes
3 min amrap:
200m run
15 box jumps
max reps STO (135/95)
rest 3 minutes
3 min amrap:
200m run
12 box jumps
max reps STO (185/125)
score = total reps STO