A1. deadlifts @ 22x1 Advanced 2-3 reps, Beginners 4-5 reps @ 32X2 x 4 sets
A2. L-Sit Beginners, 2 reps, 6 sec hold, 20 sec rest x 4 sets
A2. High Tuck V sit - Advanced- 2 reps, 6 sec hold, 20 sec rest x 4 sets
Please see the video below for an example of the high tuck v sit. It takes place about one minute into the video.
B. As many reps as possible (you may clean the bar first)
95/135 lbs front squat 20 sec
rest 0 sec.
double unders 20 sec
rest 2 minutes
30 sec bodyline drill on your stomach and 30 sec bodyline drill on your back x 2
wall walk (keeping your bodyline) 2 sets of 2 reps