A. 5 sets of the following complex: 2 cleans + 1 push jerk + 1 split jerk. Work sets should be between 75-85% of your max clean and jerk.
B. 3 rounds for time (16 minute cap):
20 chest-to-bar pull-ups
20 pistols (total)
20 ring dips
40 Russian KB swings (70/44).