Warm up: Tabata Sandbag thrusters Strength:
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep *Sets 1-2 = 80% 1RM
*Sets 3-4 = 85%
*Sets 5-6 = 90% Workout A: 3 Rounds of
Against a 2-minute running clock…
300/250 Meter Row
Max Reps of Hang Squat Cleans (60/45Kg) 
Rest 60 seconds Against a 2-minute running clock…
15/10 Calories of Assault Bike
Max Reps of Kipping Handstand Push-Ups to 6″/4” Deficit
Rest 90 seconds between rounds