Mobilize, then:
10 hanging knees to elbows
10 box jumps
10 thrusters with empty barbell
A.
Every :90 for 9 minutes (6 sets):
Power Jerk x 2 reps
* start @ 65-70% and build
B.
Four Sets of:
Pause Deadlift x 10 reps @ 67.5%
Rest as needed
*Pause 2-3 seconds at the knee and then continue to lockout
C.
Every 8 minutes, for 32 minutes, complete (4 sets):
20 Wall Ball Shots
20 Calorie Row
20 Ring-Dips or bar
*advanced can do 25 reps