From my Mom, ha.

AM Session:

Row: 20 x :30 @ 2:15, :30 @ 1:50

5 sets - Clean and Jerk: 30 seconds Max Reps. Rest 2:30. Start @ 133lbs. (6/6.5/7/7/6.5)

5 sets - Snatch: 30 seconds Max Reps, Rest 2:30. Start at 113lbs.  (6) 

Dead Stop Front Squat: 3-3-3-3

10 minute EMOTM: 4 Muscle-ups

PM Session:

AQAP: 30 Wall Balls 30/20, then 3 rounds of 10 Axle Snatch 105/65, 20ft Overhead Walking Lunges 105/65

Sled Drag: 10 minutes around gym.