A) 15 Minutes Build to a heavy 3 Position Clean (floor, hang, high-hang). Go up in weight if you hit good cleans from all three positions. If it gets heavy early stay at a challenging weight and get lots of practice in.
B) 4 rounds for time
2 Turkish Get-ups each arm
30 Double Unders/60 Singles
20,15,10,5 Wallballs (reps go down each round)
C) 10-15 minutes Gymnastics Practice