Warm-Up
200 Meter Overhead Walk (single arm)
then...
3 Rounds, 1 Minute stations
1:Hollow hold
2: overhead sit-up(25/10)
3: Gymnastics lunge(efforts)

Strength
Every 2:30 Minutes for 5 Rounds
5 Push Press (7-8RPE-AHAP)

then...
Every 2:30 Minutes for 3 Rounds
8+8 Single Arm Press(kb/db)
ME HS hold

Conditioning
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerk

Weightlifting Club
Every 2:30 for 6 Rounds
1+2 Hang Power Clean(2 second hold receiving position)+ Hang Clean(power position)

Every 2:30 for 4 Rounds
1+2 Clean Extension + 3 second descent to the knee+ 2 Hang Clean extensions

Every 2:30 Minutes for 5 Rounds
3 Behind the Neck Power Jerk(2 second hold in dip/receiving position) (7-8RPE-AHAP)