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A. 1 Hang Clean + 2 Front Squat + 1 Jerk – 1 set@70 – 75%, 1 set@75-80%, 1 set@80-85%, 1 set@75-80%, 1 set@80-85%; rest :90 sec between efforts. If you miss rest 2 min and try again. If you miss again, lower the weight and complete the sets. These percentages are not set in stone. If they seem too heavy go by feel.
B. Every 4 Min for 5 Rounds
Row 15/20 Cals
10 TTB
10 HSPU

Increase by one to two reps each movement you complete unbroken. Leave your self at least :60 sec rest. Increasing is not mandatory.

Alpha – as written
Bravo – hanging leg raises, hspu with abmat
Charlie – hanging knee tucks, Push-Ups
Delta – Sit-Ups, Plank to push-ups

Extra
Standing to kneeling trunk twist – 10 each side x 3
Powell raises – 10 each side x 3