A. Snatch – 5×3@75-85%. If you are new, work on reps at a moderate weight. If you are more experienced, consider going for a heavy set IF (and only if) your technique is consistently good.
B. For time:
40 wall balls (20/14 lbs)
30 wall balls
20 wall balls
10 wall balls
Scale the double-under reps if needed. Intermediate (40-30-20-10 double-unders) / Beginner (80-60-40-20 single skips).
C. Tabata ring support mountain climbers. These should be controlled – i.e. you must always have one foot on the ground (no jumping to switch feet).