A. 5 work sets of the following complex: 2 clean pulls + 2 cleans + 2 split jerks. Work at around 75% of your max C&J.
B. For 15 minutes of work (i.e. movement quality first):
5 strict L-pull-ups (modify to tuck pull-ups, or jumping pull-ups with a controlled negative)
10 ring dips (modify to bench dips, bar dips, or foot-assisted ring dips)
15 pistols (total reps – yes, this is an uneven number) (modify movement as needed).