Training:

A1. Power Clean Cluster 3.3 x4 sets rest 20 seconds
A2. AMRAP KBS 55/35 rest 3 minutes x 4 sets

+

3 sets:

30 sec AMRAP burpees
30 sec rest
30 sec AMRAP Pull ups
30 sec rest
30 Sec Airdyne 90%
30 sec reset