From 0:00-4:00
For load
1RM Clean & Jerk

From 5:00-12:00
For reps
AMRAP 7 min
Buy in: 1000/800m row
Max reps burpee box overs

From 14:00-20:00
For reps
AMRAP 6 min
20 Rig rows
20 Single leg toes to bar
20 Pull-ups
20 Chets to bar pull-ups
20 bar muscle ups