A. Cleans – 5×3@75% (or moderately heavy weight, if you don’t have a max). Focus on speed (through the middle, and in getting under the bar), and a solid, upright catch position.
B. From crossfit.com on Oct 4 2017:
12 minute AMRAP of:
10 calorie bike (sub rower)
15 push-ups (optional scaled up version for more advanced athletes – 7 HSPU)
20 pistols, alternating legs.