Metcon (time)

For time:

3 Rounds
30 Air squats
8 Hang power cleans 60/40kg

Rest 2 minutes

2 Rounds
40 Air squats
10 Hang power cleans 60/40kg

Rest 2 minutes

1 Round of
50 Air squats
12 Hang power cleans 60/40kg

Timecap: 14 minutes

Accessory:

Banded kettlebell swing, 4-5 x 15-20 - moderate. Rest 60s between sets.

High box jumps 4-6 sets of 2-3 jumps.
Rest as needed.