Warm-up:
200m run then 3rds of:
20 DU
6 Strict Pull-up
6 Roll to Candlestick

Strength:
Back Squat 5@75%, 3@80%, 3@85%, 4@75%

WOD:
5rds for total time
1 Power Clean @ 65-70% of 1RM PC
2 Hang Clean
3 Front Squat
4 Burpee Over the Barbell
5 Box Jump
6 C2B
Rest 1min (MUST TAKE THE REST)
These are meant to be fast and all out efforts. So take the rest to recover and go hard each round.