Intervalle

4x5min on/3min off:

1) AMRAP of:
16/12 cal row
8 DB Devils Press (2x15/10kg)

2) AMRAP of:
50 DU
10 Push Ups
5 T2B

Activation

4 sets of:
5 KB Sotts Press (each side)
2 Med Ball underhand throws

Clean and Jerk Complex

Find a heavy weight for:
Pause P. Clean (2sec pause at knee and in catch)
+ P. Clean
+ S. Jerk (2sec pause in catch)

Then 4 sets @~90%

Front Squats

Every 90sec for 6 sets:
3 Pause Front Squats (2sec pause in bottom)
Start @~60% and work up in weight