Weightlifting

Clean + Hang Clean + Jerk 1-1-1, 3x1

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.

Strength

Deadlift 95% of 5RM x 1 Rep from Failure x 4

Touch-and-Go Deadlift 1 x Max Reps @ 405#/275#

Notes
Do not sacrifice mechanics for more repetitions. You must be able to control the eccentric on every rep (it must be the same speed or slower than the concentric). Do not bounce the bar off the floor. If you completed more than 20 repetitions last time you did this, or are likely to do so today, add weight.

Sport

For Time:
30 Sumo Deadlift High Pull, 135#/95#
30 Toes-to-Bar
200' Handstand Walk
30 Box Jump Overs, 30"/24"
30 Overhead Squats, 135#/95#

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