Strength

Alternating EMOM x 14 Minutes:
Minute 1: 1 Power clean
Minute 2: 1 Hang power clean

Metcon

Every 5 minutes x 4 sets.
Assault bike 15/10 cals (60s cap)
15 Box jumps
10 C2B pull ups / pull ups / jumping C2B
5 Power cleans @ 70-80% of 1RM