Mobilize, then:
3 sets of:
5 tall box jumps
5 barbell thrusters (slow and controlled)
:30 sec plank
A.
Every 2:30, for 20 minutes (8 sets):
Clean Pull + Power clean + Jerk x 1 rep
*Sets 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 75% of 1-RM Clean & Jerk
*Sets 7-8 @ 80% of 1-RM Clean & Jerk
B.
12 emom alternating
1) 5 strict pull-ups
2)6-8 dips (ring or bar)
C.) 1000 m row for time!