Strength:

Hang Power Clean: 6-8 sets building to 1RM

Metcon Warm-up/Prep:
1a) Hang Power Clean + Push Press: 3 x 3 + 2. Rest 30s.
1b) Overhead Squat: 3 x 3. Rest 30s.
1c) T2B: 3 x 5. Rest 30s.

Metcon:

4 RFT:

15 T2B
15 Hang Power Cleans (115, 75)
15 Push Press (115, 75)
15 Box Jumps w. Step Down (24, 20)
15 Overhead Squats (115, 75)

21:00 Time Cap

Lats & Tri’s:

3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead