A.) Tempo (4 seconds down, 2 sec. hold, 4 seconds up.  4/2/4) Overhead squat, 4-4-4 @ 50% 1RM

B.) 2 min max rep overhead squat, 2 min max rep muscle up, 2 min max cal. row, 2 min max rep turkish get up (55/35)
(OHS weight; L1-35/55, L2- 65/95, L3-95/135)

Competitor supplement
1 box jump every :15 seconds at 30″ for 2 minutes
1 every :15 at 33″ for 2 minutes
1 every :15 at 36″ for 2 minutes
1 every :15 at 39″ for 2 minutes

Hold 15 or 20lb kettlebells in each hand