A,
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause Clean- 3 sec pause at the bottom of the first clean

B,
5 rounds for time of:
10 L/10 R Single Arm Dumbbell Thrusters@22,5/15kg
20 Box Jumps @60/50cm

Goal: Sub 17 min

C,
R Lateral Med Ball Throw, pick load: 4 x 20 secs / 10 secs
Hollow Hold: 4 x 20 secs / 10 secs
L Lateral Med Ball Throw, pick load: 4 x 20 secs / 10 secs
Forearm Plank Seesaw: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Hollow Hold- 1 rep for every 1 sec held
Forearm Plank Seesaw- 1 rep for every 1 sec held