Part A

BOX JUMPS – 30 @ 24″/30″
STRICT PULL UPS – 20
DEFICIT PUSH UPS – 30
You can break this up into any amount of sets and reps you want. The whole goal is just to keep moving and warm up the body and CNS.

Part B

DEADLIFT – 3×5 @ 65% of your most recent 1 rep max
Think about getting explosive off the floor and locking the weight, then bringing it down with a 3 count; really taking advantage of the eccentric load to stretch that posterior chain.
Keep the rest down to 3 minutes.

Part C

Every Minute on the Minute for 10 rounds
Push Up Start – 15yards