Training:

4 sets @ 95%:
3 Tough Clean and Jerk
6 Burpees
9 Chest to Bar Pull Ups
Rest 2 Minutes

+

10 Sets @ 90%:
30 Second Airdyne
30 Second KBS 55/35 or Push Ups (Alternate Each Set, so 5 sets of KBS and 5 sets of Push Ups)