Warm Up
3 rounds
1 min cardio
3 inch worm with push ups
3 russian baby strech
5 deadlifts
5 hang power cleans
5 strict/push press

Strenght
Push Press 5x5reps, building in weights
perform 6-8 db power cleans right after push press
rest 2.5-3 min bwn sets

Metcon
Every 2 minutes for 8 minutes (4 sets )
9 deadlifts
7 hang power cleans
5 shoulder to overhead
you can add weight during rounds.