A. For Time

500 m row
50 DB Box Step overs (2x15/10kg)
500 m row
50 Goblet Squats (10/15kg)
500 m row
50 DB FR lunges (2x15/10kg)
500 m row
50 Burpee BJO

A. Explosive Movement

5 sets
3 Max height Wallball shots (no catch)
Rest 30s

B. 3 Position Clean + 1 Splitjerk 6 Sets

3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk
3 Position Clean + 1 Splitjerk

Cleans are from high hang / hang / low hang

start @3rd weight after empty bar and work up by feel.

C. Rounds for Points of Box Jump With Step Downs and Wall Walks

Box Jump With Step Down
Wall Walk