400m run
into
3 rds
3 clean pulls
3 clean high pulls
3 muscle cleans
3 hang squat cleans

2 sets:
15 hang squat clean @ 40%
10 @ 50%
3 @80%
rest 3 min

Bonus Fitness / Cool Down
for quality:
30 muscle up (either variation)

2 sets:
:40 sorenson hold
100' sandbag carry
rest as needed

Cooldown
:30 each
4 way hip stretch
couch stretch
pigeon stretch