A,
Clean and Jerk from Blocks
Find your 1 RM for the day in no more than 20 min
-Set blocks so they are just below your knee.

B,
For Time
40 Strict Pull Up
80 Box Jump Over 60/50cm
120 Squat
Goal: Sub 16 min
Wear a 9/6kg Vest

C,
Static Holds
Accumulate the Following
2 min Double KB Front Rack Hold
2 min Double KB Overhead Hold
2 min Bar Hang
Notes: Each time you break complete 10 Push Up. Men use between 24 and 32kg and Women between 16 and 24kg for the loading.