Check out the Warrior Dash Blog here
(C, B, A Group)
Foam roll quads and hip flexors
5×5 3 pause Clean Pull+Clean Pull (work to 90% of 1RM C&J)
5×5 Hang Squat Cleans (from power position to full squat) work toward heavy but non-maximal set of 5.
12 minutes AMRAP:
Buy in 1000m row
1 Wall ball
2 TTB or knee ups
3 Wall Balls
4 TTB or knee ups
5 Wall Balls
6 TTB or knee ups
etc..increasing the number each time.