2:00 bike ride
into
2 sets
10 1 + 3/4 squat
:30 squat hold
10 reverse lunges each

4x6 tng clean and jerk @135/95; rest :90

If 135/95 is too heavy, use a weight that you are confident in but will be a challenge for the last rep or two

14 min amrap
5 wall ball 30/20
10 push up
15 air squat

Choose a wall ball weight that allows you to go UB but also move consistently

Bonus Fitness

accumulate
50 v-up
:90 side plank each side