A,
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]

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

3 secs in the dip position.

B,
Complete all 7 wods , rest as needed between
1)
8-6-4-2 reps, for time of:
Thruster @60/43kg
Bar Muscle-up

Goal: Sub 8 min

2)"Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.

Goal: Sub 7 min

3)
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry @32/24kg 15m
2 Double Kettlebell Deadlifts@32/24kg
Kettlebell Farmers Carry,
4 Double Kettlebell Deadlifts
Kettlebell Farmers Carry
6 Double Kettlebell Deadlifts
...
Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.

4)
For time:
50 Burpee Pull-ups

Goal: Sub 8 min

5)
3 rounds for time of:
20 Kettlebell USA Swings@32/24kg
20 Goblet Squats @32/24kg

Goal: Sub 8 min

6)
Tabata Echo Bike Calories

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

7)
3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press@2X22,5/15kg

Goal: Sub 9 min