A(8, warm-up)
A:(8)
3 sets, of:
Power Clean + Front Squat x 5 reps @20/15kg (complex reps)
Seated Box Jumps x 5 reps
Kettlebell Swing x 10 reps @16/12kg

B:(WL, CLEAN, FRONT SQUAT, ETC)
EMOM for 12 minutes, of:
Power Clean x 1 reps + Front Squat x ++1 reps @60/35kg
* Add 1 reps of Front Squat for every minute

C:(HIIT)
3 rounds, for time, of:
Row x 300 meters / Assult Bike @12/10cal

Then …

2 rounds, of:
Power Clean x 3 reps @40/30kg
Front Squat x 3 reps @40/30kg
Push Jerk x 3 reps @40/30kg

Then …

Row x 300 meters / Assult Bike @12/10cal
Rest :2min
* This is the end of a round 😀