A.
Every 2 minutes, for 10 minutes (5 sets):
Squat Jerk x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 72.5%
*Set 2 = 2 reps @ 82.5%
*Set 3 = 5 reps @ 77.5%
*Set 4 = 2 reps @ 87.5%
*Set 5 = 5 reps @ 82.5%
*Set 6 = 2 reps @ 92.5%
C.
In 20 minutes, build to a 5-RM Bench Press
D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 10 reps @ 70-75% of 1-RM Clean
E.
Four sets of:
Strict Pull-Ups x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds