A. C&J heavy single; 85% of that 3×1
B. Back Squat 3×3 or 3×5 (increase by 5#)
The idea here is to increase either your 3RM or your 5RM. If you, for example, last did 225 for 3 sets of 5, but you aren’t feeling ready to do 230 for 3 sets of 5, do 230 for 3 sets of 3.
C. Tabata Pushups
D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.