“A:
3 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps
Jumping Air Squats x 10 reps

B:
5 sets, of:
Pike-push-ups on box x 3 reps*
* if you are strong enough try to keep one leg straight up, and the other on the box

C:
Every 2 min for 10 min, of:
Clean & Jerk x 3 reps @75%*
*Power Clean + Push jerk

D:
Desforges
5 Rounds For Time, of:
Deadlifts x 12 reps @100/70kg
Pull-Ups x 20 reps*
Clean-and-Jerks x 12 reps @60/40kg
Knees-to-Elbows x 20 reps**
* Ring rows
** Hanging knee raisers
*** Time cap 25 min
“