A)
Front squat
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 70%

*the goal for these squats are
to be as fast and explosive out
of the bottom, take your time going down

B)
5 sets:
high hang squat clean
+
hang squat clean
+
clean 2″ off the floor with 1 sec pause

*rest 2-3 minutes between sets

C)
2 minute amrap x 4
5 dead lifts (275/185)
10 pistols
10 box jump overs (24/20)
2 minutes rest between amraps
*Start each round where you left off

*Score total rounds

D)
2 minutes max clean and jerks (115/75)
2 minutes rest
2 minutes max Bar facing burpees
2 minutes rest
2 minutes max calorie row