Mobilize, then:
500 m row
Then:
20 banded monster walks
20 banded lateral walks (each direction)
10 banded squats
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 1-2 reps
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%
B.
Every 2:30 minutes, for 17:30 minutes (7 sets):
Clean + Clean & Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
C.
For time:
30/20 Calories of Assault Bike
30 Burpees to a 4″ Platform
30 thrusters 35/25lb dumbbells