STRENGTH

Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s.
Then,
8 Sumo Stance RDLs x every 90s x 4 sets.

METCON

Row, Bike, Prowler Push (90,50)
4 x 30s on/60s off.

EXTRA CREDIT

1a) Double Leg Banded Leg Curls: 3 x 50. No rest.
1b) Banded Pull-Through: 3 x 25. No rest.
*Use the same band for both