A. Clean + 2 jerks – 3 sets @ 80-85%, 2 sets @85-90%; then 2 C&Js at 75%.
B. Inspired by the CrossFit Regionals event #5:
21-15-9 of:
Pull-ups (muscle-ups as written)
Single-arm overhead squats. (Yes, this will be an uneven number on each arm. Partition the reps as needed. You may use a KB or DB.)
C. 3×20 GHD hip extensions.