Part A:
Box Jumps 6*3
Part B:
Arnold Press 12/10/8/6
Super Set
Pistols 4 each 4 sets
Part C:
The Chief
5X 3 minute AMRAPS
3 Power Cleans(135/95) 6 pushups 9 Air squats
Rest 1 minute
5 Rounds
Total time 19 minutes