Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Front squat
5 Elbow Punches
5 Good mornings
5 Tall clean
Strength:
Power Clean
3 Reps Every :90 for (6) sets
Three Sets:
Barbell Shrug x 10
Barbell Upright Row x 10
Barbell Row x 10
This is not for time so you can set up one bar and change the weight
Metcon:
5 RFT
Row 400/350
Power Clean x 7 reps @165/115
Pull Ups x 7