Warm up
12 min row+3 rounds 30 walking lunges+10 chin ups
Mobilize
A) 20 min clock
Bergeron beep test x 10 min
At 10 min: 10 min AMRAP
16/12 cal bike+12 power snatch 75/55+8 box jumps 24/20
B) 12-9-6
Muscle up
Clean and jerk 135/95
C) 100 hip ext+100 deadlifts 115/75
D) class anywhere in there if you like.