STRENGTH:
Spend 12-15 min. building
to 85-90% of your 1-RM Clean, and then…

Every 2 minutes, for 16 minutes (8 sets):
Clean + 3 Front Squats @ 80-85% of your 1-RM Clean

METCON:
Every 5 minutes, for 20 minutes (4 sets):
20/15 Calorie Row
10 Box Facing Burpee Box Jump Overs (24″/20″)
15 Toes-to-Bar
20 DB Thrusters