2 sets
200m run
5 hang power cleans
5 front squats
5 front rack lunges each

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Bonus Fitness / Cooldown

for quality:
24 muscle up (either variation)

2 sets:
:40 glute bridge (:02 eccentric)
:40 banded monster walk (smooth pace)
rest as needed

Cooldown

4 way shoulder stretch with bands :30 each

seated saddle 1:00