A. Turkish get-up – Pick a moderate weight, and do alternating reps for 4 minutes at an easy pace.
B. KB clean and press – 4 sets of 5-10 reps per side. Choose a weight that allows you to hit in this rep range, while still being challenging.
C. For time:
30 DB snatches (total), then:
5 rounds of 15 box jumps (24″/20″)
10 ring dips / ring push-ups / challenging push-ups.