Strength/Skill
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 3 Front Squats @ 55% of 1-RM Clean

Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Mid Thigh Cleans from blocks
2 Front Squats @ 65% of 1-RM Clean

Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean from mid-patella off blocks
1 Front Squat @ 75% of 1-RM Clean

Metcon
Every 5 minutes, for 20 minutes, complete:
Assault Bike x 40/30 calories or Row 60/50

Optional:
Every minute, on the minute, for 10 minutes:
Minute 1 – Double Unders x 40 reps
Minute 2 – Handstand Thigh Taps x 20 reps

55+: Handstand Thigh Taps x 10 reps