Warm up.
3 sets.
10 Alt Reverse lunge w/t overhead reach.

10 Prisoner Good mornings.

10 Alt Windscreen wipers.

Conditioning.
A. 6min Amrap.
12/8 Cal (Row/Bike/Sk).
6 D-ball over box 30/24.

Rest 4min (Clean. Set up for next workout).

B. 6min Amrap.
6/arm DB Hang Clean & Split Jerk.

12 Air squat.

Rest 4min (Clean. Set up next workout).

C. 6min Amrap.
Run 3 Laps.
12 Russian KB swings.

Choose weights that will allow you to keep moving and maintaining good technique.