A)
3 sets:
15 unbroken power cleans (95/65)
rest 30 sec
15 Power jerks (95/65)
30 sec rest
200m row (sub 1:40/1:50 pace)
rest 90 sec

B)
3 sets:
12 weighted step ups
(24″ box/55lb KB ea. hand)
1 minute rest
single leg dead lifs x 12ea. leg
(one ft on bench)
90 sec rest

C)
3 sets:
10 jumping squats (barbell on back)
*focus is height (65/75/85,M) (45/55/65,F)
1 minute rest
max weighted pull ups (15lb/5lb)
1 minute rest
max free standing hand (2 attempts)
stand hold
1 minute rest