Strength: 15 mins to build upto a heavy complex of:-
Power clean
Hang squat clean
Front squat
STOH

Wod: for total reps on 15-18mins

0-5 mins complete 2 rounds
8 power clean@80%of above
8 T2B
8 Burpees

5-10 mins complete 2 rounds
8 front squats@80% of above
8 T2B
8 Burpees

10-15 mins complete 2 rounds
8 STOH@80% of above
8 T2B
8 Burpees

15-18 mins
Max effort C&J@80% of above

Wod aims: getting work done fast!!! If you compete the work in the set time you get rest till the next time cap. Each section should be all out Max effort unbroken movements! High intensity is key.