400m run or 500m row or 20 cal bike
Into 3 rounds
10 pvc pass throughs
10 PVC overhead squats

Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2

Clean complex
Every 1:30 x 8
1 high hang clean
1 hang clean
1 power clean

*increasing in weight each round