MAYFLY PRO TRACK Workout

A,
Hang Squat Clean + Split Jerk 3-3-2-2-1

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

B,
Clean Pull 3x3

Use the same weight for each set.
Rest as needed between sets.

Use 100% of your max clean.

C,
Every 1 min for 12 mins, alternating between:
1.min: Run, 200 m
2.min: 20 Box Jumps @60/50cm
3.min: 20 Kettlebell USA Swings 32/24kg

D,
5 rounds for quality of:
3 Strict Deficit Handstand Push-ups @10/6cm
5 Strict Handstand Push-ups
3 Strict Chest-to-bar Pull-ups
5 Strict Pull-ups

Every time you break a rep scheme from a movement complete:
20 Double Unders