Mobilize, then:
warm-up flow:
2 sets:
400 m run
20 sec hang from pullup bar
10 barbell front squats
5 barbell press
A.) 5 sets:
70-75% front squat x 2 reps @ 3111
B.) 2 sets:
Shoulder to overhead x 8-10 reps @ 50% of 1rm jerk
C.)
Every 12 for 24 minutes (2 sets)
400 m run
20 T2B
40 wall-balls
20 T2B
400 m run