Warmup:

500 m row

Mobility:

CS/Dynamic stretch

B warmup:

With empty bar

3 rounds of

10 front squats

10 presses

5 hang cleans

10 ring rows

Workout warmup:

On the 2 min do

5x3 of Squat clean+jerk. Reset after SC then do Jerk, can be split or push. 

Workout:

12 min AMRAP

10 Front squats 135/95 RX+155/105

8 TTB

6 Jerks  135/95, RX+155/105

Lift:

Power cleans, 7 rounds on the 2 min of;

1 shrug+1 HC+2 PC from ground

Skill:

5 rounds of

2 rope climbs

12 alternating pistols