A. Warm up
3 rounds not for time
5 x box jumps
10 x goblet squats (light)
20 sec hang from pull up bar
30 x shoulder taps

B. Every 2:30 min for 25 minutes
5 x deadlifts
4 x Hang power cleans
3 x Front squats
2 x push press

Work up to heavy complex over the course of 10 sets