Warmup, then:
Two sets of:
KB Around the Worlds x 10 reps each direction (make circle around your head)
Single-Arm KB Swing x 10 reps per side
Single-Arm KB Press x 5 reps right side
Waiters Carry x 25 feet
Single-Arm KB Press x 5 reps left side
Waiters Carry x 25 feet
Goblet Squat x 15 reps
Three sets of:
Jerk Balance x 3 reps
*This is for techinique work. No need to load up heavy, just focus on proper footwork as well as body position
B.
Every :90 sec for 15 minutes, complete (10 sets):
Behind the Neck Jerk x 2 reps @ 65-70%
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics
Please use blocks if possible
C.
Every 6 minutes, for 30 minutes, complete:
Row x 500 meters
Double-Unders x 30 reps
Strict Handstand Push-Ups x 10 (scale to kipping or 4 wall climbs)
Double-Unders x 20 reps