All loads are suggested, NOT PRESCRIBED. Use your head. Train smart. Demos posted below.
Record your time and loads
Clean & Jerk Ladder
1 rep in the first set, 2 in the second and so on until you hit 5. Then come back down the ladder, 4,3,2,1. (loads women 40#-75#, men 75#-115# depending on experience)
10 OH kettlebell swings between each round.
30 Handstand Pushups (hardest varient for your ability). Record your time.