A. Clean and jerk – 6×1@80-92%. We are not looking for a max today, so keep it sub-maximal with good technique. You may increase your weight as you work your way through your sets.
B. Every minute on the minute for 20 minutes:
Minute 1: 1-3 wall walks
Minute 2: 30-50 double-unders
Minute 3: 3-6 strict pull-ups + 4 toes-to-bar + 4 knees-to-elbows. Aim to do the sequence without coming off the bar. Scale reps and movement(s) if necessary.
Minute 4: 4 DB snatches (2/arm, fairly heavy) + 6 DB squats (use same DB)
Etc.