A.
Overhead squats
3×4@40%

B.
Mid-hang cleans
5×3 @ 70%

C.
20 sec. work/40 sec. rest

5x row (cal.)
5x wall ball 30/20 @10’/9′
5x kbs 70/53

Score is the lowest rep. count for each movement

D.
Roll quads and lats
Shoulder dislocates, external rotate and bully