A,
Tempo Clean & Jerk 2-2-2-2-2

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

Pause 3 secs at just below the knee for each rep.

B,
3 rounds for time of:
Run, 400 m
10 Dumbbell Thrusters @2x32/22,5kg
5 Ring Muscle-ups

Goal: sub 12 mins

C,
4 rounds for quality of:
10 Hip Extensions, pick load
10 Weighted Sit-ups, pick load
Row, 300 m

Add weight to the hip extension if possible- athlete choice on the weight for the sit-ups. If you are looking for "more" today push the pace on the row. If not, use it as active recovery between each round.

D,
3 rounds for quality of:
15 Y-T-Ws
10-15 reps each position
Use Crossover Symmetry, mini bands or small plates.