Morning.

Matt Furey dynamic stretching.

Tabata pushups.

4 rounds spiderman pushups

4 rounds hindu pushups

4 rounds regular pushups.

Evening.
or time: 

15-12-9
KBS 70/44
T2B

Every 2:00 for 20:00
1 Power Clean
1 Jerk
1 Front Squat
1 Jerk 


Metcon.Time 3:20+ min.
Second workout 70-80-85-all other sets with 90 kg.