Warm Up:
OLD SKOOL
10-15 reps of ...
Push Ups
Pull Ups
Dips
Handstand Push Ups
Squats
Sit Ups
Double Unders

Mobility:
Hip flexor on wall
Pain ball on hip flexor

Max Effort:
Behind Neck Press
5-5-5-5
95 lb.

MetCon:
5-4-3-2-1
Clean & Jerks @ 165 lb.
Muscle Ups (or attempts/progressions)

The C&Js were SLOW moving ... plus, my jerks looked like crap this morning.