A)
3 sets:
5-10 muscle ups
10-12 toes to bar
50 Double unders

B)
6 sets:
Push press + Push jerk + Split jerk
rest 90-120 sec between sets

C)
20 sec max clean & jerks (155/105)
1:40 rest
30 sec max clean & jerks (175/115)
1:30 rest
40 sec max clean & jerks (195/135)

D)
For time:
500m row
10 Power snatches (135/95)
500m row
8 Power snatches
500m row
6 Power snatches
500m row
4 Power snatches