Warm up/aerobic base work:
3x2000m row
(2000m=5 sets of 300m fast+100m sloooowwwww)
Rest 3 minutes between rounds.
A. 3 position squat clean
5 sets
Heavy but no misses
B. Class
C. 15 min AMRAP
50 single unders
25 double unders
10 deadlifts 275/185(drop from top)
5/4 strict chin ups