A,
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]

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

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
5 rounds, each round for time, of:
1 Rope Climb
10 Dumbbell Box Step Overs, 22,5/15kg
15 Push-ups

Rest 1:30 between each round.

Goal: Sub 2 min/round

C,
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts
5 Glute Bridge Walk Outs
5 L/5 R Hip Circles

Hip Circles- quadruped

Rest as needed between rounds.