Part 1:
10-12 Minutes (Do not exceed 5 rounds)
5 Barbell Rows (Pronated Grip)
Rest 10 Seconds
5 Barbell Rows (Supinated Grip)
5 One Arm KB Press (R)
5 One Arm KB Press (L)
Farmer Carry (Down and Back)
Part 2:
3 Minutes
30 Box Jumps
Max Reps Cleans (135/95)
3 Minute Rest
2 Minutes
20 Box Jumps
Max Reps Jerks (135/95)
2 Minute Rest
1 Minute
10 Box Jumps
Max Reps Clean and Jerks (135/95)
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Scale the amount of box jumps down to a number you can do in half the amount of time within that interval.