Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic stretch

B warmup:

3 rounds of

10 KB thrusters

10 KB Snatches

5 knee raises on rig

Workout warmup:

Take 10 min to set up your station and warmup TTB, HSPU, and Box Jumps.

Workout: 

7 min AMRAP

15 TTB

12 Box Jumps

9 HSPU

Rest 2 min.

5 min AMRAP

12 TTB

9 Box jumps

6 HSPU

Second AMRAP starts from beginning. 

Lift:

Squat cleans

8 rounds of 1 high hang+1 hang+1 from ground. Start at 70% and add weight as you can

Skill:

MU's, max set in 3 min. 3 min rest. repeat 3 times.