A: 4 rounds of 2 reps of Jerks

B: 4 rounds of 2 reps of Cleans (full squat)

C 5 rounds of 1 rep building to heavy Clean and Jerk (You don’t have to squat on these)

D: 3 Rounds of 20 secs work, 10 seconds rest of:
Plank
Right side Windmill Plank
Left side Windmill Plank
V-ups