A,
3x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
3x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
2x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
2x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]

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

B,
3 rounds, each round for time, of:
20 Wall Balls, 9/6kg
20 Sumo Deadlift High-pulls, 32/25kg
20 Box Jumps, 20 in
20 Push Press
20/17 Row Calories

Rest 1 min between each round.

Goal: Sub 7 min/round

B,
3 rounds for quality of:
Banded Box Step-up, 1 min
30 Banded Leg Curls
10 L/10 R Band Knee Abductions

Banded Box Step-up- low box

No rest between sets.