A.

Front squat
3x4x50-60% of clean
Pause 4 seconds on btm of squat
 
B.
Mid-hang snatch
8×2
-OTM
-Increase loading 
 
C.
12 EMOM
Run- around south bldg, sprint straightway
12- wall balls 20/14 @ 10’/9′
10- Sumo DL  225/155
 
Alternate movement every minute for 12 minutes