Warm up with joint mobility.

A.
3 Rounds:
10 sec work/1 min rest

Warrior star jump (aim for 10 reps)
Round 1 - 8 reps
Round 2 - 8 reps
Round 3 - 9 reps

Rest 2 mins

B.
3 Rounds:
10 sec work/1 min rest

Sprawl (aim for 7+)
Round 1 - 8
Round 2 - 7
Round 3 - 8

C.
Hang clean technique recap; build up to 57.5kg Hang Clean

4x3 reps @ 57.5kg Hang Clean + 5x Tuck Jump

Active Rest: 2 mins in between rounds

D.
4 Rounds of 20 sec work and 10 sec to change the position (4 mins in total):

1 round looks like:
V Sit Up: 20 sec
Gecko: 20 sec (In the plank position bring one knee to your elbow and alternate - aim for 1 rep per second, right knee to right elbow, left knee to left elbow etc)

Cool down and flexibility work