A.

Primer

2×10 Banded Shoulder Press

B.

Push Press: 4×8 (Start around 60% and build to heavy set). 

Superset: 4×5 DB Bent Over Row

C.

Health: 

3 Rounds: 

1:00 Max Hang Power Clean 95/65

1:00 Max Wall Balls 14/10

1:00 Max Pull Up or Jumping Pull Ups

1:00 Rest

Fitness 

3 Rounds: 

1:00 Max Power Clean 115/85

1:00 Max Wall Balls 20/14

1:00 Max CTB/BMU

1:00 Rest

Performance

3 Rounds: 

1:00 Max Power Clean 135/95

1:00 Max Wall Balls 30/20lbs

1:00 Max Ring Muscle Ups

1:00 Rest