50 KBS

Front Squat
60%/4, 70%/3, (80%/3)x3

Muscle Snatch
60%/3, 70%/3, 75%/3, (80%/1)x6

Then choose on of the following;

DB Bench Press
XX x max, XX x max, (XX x max)x3

Snatch Pulls 95%/3, 105%/3

OR

AMRAP 13
10 OHS 95/65
10 Pull Ups
10 Box Jumps