Mobilize, then:
A.
Five sets of:
Front Squat x 5-6 reps @ 75% of 1-RM
Rest 2-3 minutes
B.
Every two minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Clean @ 65-75% of 1-RM
C.
35-54:
For time:
600 Meter Row
30 Chest-to-Bar Pull-Ups
25-ft. Back Racked Walking Lunge
25-ft. Front Racked Walking Lunge
25-ft. Overhead Walking Lunge
30 Chest-to-Bar Pull-Ups
35-49: 155/115 lbs
50-54: 135/95 lbs
55+:
For time:
600 Meter Row
30 Chin-over-the-Bar Pull-Ups
25-ft. Back Racked Walking Lunge
25-ft. Front Racked Walking Lunge
25-ft. Overhead Walking Lunge
30 Chin-over-the-Bar Pull-Ups
55-59: 115/75 lbs
60+: 95/65 lbs
Time cap: 15 minutes
D.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds