Power Clean

3 reps reset after each rep (not TNG)
every 90 sec rest
x 8 sets
4 sets 75%
4 sets add 10-20lbs

Clean Pulls

3 reps
90 sec rest
x 5 sets
90% of max clean add 10lb per set

Pull Super Set 

AMRAP unbroken Wide grip pull ups
30 sec rest
10 pendlay row @30x1
90 sec rest

Sport - Sprint

30 cal airbike
20 thrusters 115/75
30 cal aribike