STRENGTH
complex 2x2x2x2 @ 115#
hang squat clean - push press - front squat - push press
don't put bar down until done each set of 2
rest 60 seconds between each set of 2

METCON 3RFT
15x hang power clean 95#
10x knees to chest
5x hand stand push-up (no plates under hands, 3 abmats under head)

knees to chest done in place of knees to elbows
Rx for HSPU was 45# plates under hands, no abmats