Strength:

Clean
5 working sets every 1:30 at that moderate weight of :

1 Mid Hang Power Clean + 1 Below the Knee Squat Clean (2 in off ground) + 2 Front Squats

**THIS SHOULD BE MODERATE and a squat clean if able. Focus on all the positions.

Metcon:

3 Min AMRAP
21 bar facing Burpees
21 Deadlifts (185/125)
Max Cal Bike

rest 3 Mintutes

Amrap 3:
15 Bar Facing Burpees
15 Deadlifts (225/155)
Max Cal Bike

Rest 3

AMRAP 3:
9 Bar Facing Burpees
9 Deadlifts (275/185)
Max Cal Bike

RX+:(225/155) for round 1, 275/185 for Round 2, and 315/225 for Round 3. You must have a 405/275 DL in order to complete RX+