A)
3 sets:
30/20 calories on assault bike
rest 90 sec between sets

B)
3 sets:
10 push jerks

*As heavy as possible

C)
For time:
15 Clean and jerks (135/95)
15 Clean and jerks (155/105)
10 Clean and jerks (175/115)
10 Clean and jerks (195/135)
5 Clean and jerks (215/145)

D)
2 Rounds for time:
500m row
10 Muscle ups