KB swings
25 - 35# American
20 - 44# Russian
15 - 63# Russian

AireDyne bike
50 cal
40 cal
30 cal
20 cal
10 cal
1 min rest between rnds

Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean
(perform a power clean then lower the bar to just above the knee & perform a hang power clean)

*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM

3 rounds

3 rope climb
6 db push press
9 push ups
12 db snatches

Then

30 ghd sit ups
30abmat situps
30 hollow rocks

Clean pull reps 5 4 3 2 1 increase weights go To 110% on clean max

3 rounds of:

Back squat 4-3-2

1min rest between reps and 3 min rest between sets

Push jerk reps 5 4 3 2 1 increase weights

Clean reps 5 4 3 2 1 increase weights

For Time:
20 Thrusters @40/30kg
400m Row
20 Pull-Ups
400m Row
20 Thrusters

timecap 15min

Deadlift 5x6 @ 50-60-70-77-82