A(3, warm-up)
3 sets, of:
Shuttle Run x 300 meters
Barbell Good Mornings x 8 reps @20/15kg
RDL x 15 reps @20/15kg

B:(WL, SNATCH, BACK SQUAT, ETC)
5 sets, of:
Deadlift x 5 reps

C:(HIIT)
Every 10 min, for 30 min, of:
Row x 800 meters / Assult BIke @80/60 cal
Pull-ups x 20 reps
Devils Press x 10 reps @15/10kg
Row x 800 meters / Assult BIke @80/60 cal