A
3 min cardio of choice
then
2 rounds with empty barbell:
5 clean grip deadlift
5 hang muscle cleans
5 strict press
10 front squat
(15 min)

B
No Dip High Hang Squat Clean
6x3
(15 min)

C
50 wall balls (20/14)
40 shoulder to overhead (95/65lb)
30 ring dips
*10 min timecap

D
5-10 min coach led mobility, time permitting