* Jerk - max for day; 80% of that x 1 x 3
    * 2-position snatch (floor, mid-thigh) - 60% x 3 sets
    * 2-position clean (floor, mid-thigh) - 60% x 3 sets
    * Push press - max

3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest "

    * Clean & jerk - 75% x 1 x 4
    * Clean pull - 90% (of clean) x 3 x 3
    * Clean deadlift - 100% (of clean) x 3 x 3
    * Back squat - 75% x 3 x 5;
           follow each set immediately with 3 box jumps
    * Russian twist - 3 x 10/side

    * Muscle snatch - max for day
    * Power snatch - 80% x 1 x 4
    * Power clean & power jerk - 80% x 1 x 4
    * Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2

3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP
(complete at least 10/set; fraction as needed); no rest

    * Snatch - 75% x 1 x 3
    * Snatch pull - 90% (of snatch) x 3 x 3
    * Snatch deadlift - 100% x 3 x 3
    * Front squat - 75% x 3 x 5;
      follow each set immediately with 3 box jumps
    * GHB sit-ups - 50 total

Back Squat
3 - 3 - 3

Five rounds for max reps of:

Ring-pushups, hands turned out at the top
Pull-ups

For pull-ups, pick something changeling for your level on the progression chart.
Rest as needed between sets.

Press 5-5-5

Three rounds of:

Box Jumps
Push-press
Burpees

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.