Mobilize, then:
A.) every2 for 14
Clean and Jerk
sets 1-3 = 3 reps
sets 4-6 = 2 reps
sets 7 = 1 rep
B.) Every 5 for 25
300/250 m row
6 power cleans (Whatever weight you can touch n go!)
300/250 m row
9 burpees over rower
C.) 3 sets of:
20 alternating reverse lunges
20 prone plank rows (10 each arm)