A. For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

B. Barbell Club:

Hip snatch – work up to heavy single
Hip clean – work up to heavy single
OHS – pause 3 secs on FIRST rep
5×3
Push press + push jerk
5x(2+1)
Back squat
5 x 3
Accessory :
Dips 4×10
Bar hangs 4x :30