Workout:
6 sets building in weight
Every 90 seconds:
1 clean pull + 1 hang clean pull + hang squat clean (if your legs are to sore do a hang power clean)
then add 5-10 lbs from complex weight and complete
3 x 3 front squats
3 reps every minute for 3 sets total
Metcon:
20 Min Amrap
Run 400
Max rep toes to bar/ knees to elbow or prone leg raises