Weightlifting Wednesdays are good for the soul. A few hours full of bar bangin', shit talkin', Nike wearin', wheelin' dealin', PR makin', son of a guns. WOOH.
A.) work up to a max
Cluster (squat clean thruster)
B.) 3 rounds for time- 12 min cap
3 rope climbs
6 thrusters 155/105
9 box jumps 30"/24"
This is a workout you should look to make as difficult as possible. 3 rounds isn't a lot of volume so make that thruster heavier and box higher than normal.