3:00 amrap w/ barbell
10 elbow rotations
10 front rack lunges
10 front squats

:20 on / :40 off
tng power clean and jerk (135/95)
*continue until you reach 30 reps

GPP
4 rounds for time:
15 Pullups
50 ft db walking lunge (farmer hold dbs)  (50/35)
10 hang db clean

COMP
4 rounds for time:
15 c2b
50 ft db walking lunge (farmer hold dbs)  (70/50)
10 hang db clean

2 DB's

Bonus Fitness

2 sets:
30 sit up
1:00 plank
30 alt leg v-up
1:00 hollow hold