Work up to a heavy single Push Jerk
For time:
50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU
L2:115/75, Knees 2 Chest and C2B or Chin over bar Pull ups
L2: 95/65 or less, Ab mat sit ups and banded pull ups or ring rows