3-4 sets
15/12 calories of rowing
9 bar over burpees
6 power clean&push jerks
rest 2-2,5 min after full round and repeat total 3-4 times.

weights on c&j's 40/60kg to start
and try add +2,5-5kg each round
power clean & push jerk weights should be bwn @50-80% of 1rm c&j