Warm it up

3 minute row or 6 laps running.
5 minute foam rolling
2 Rounds
20 reverse v-ups
6 lunge switches each leg
5 squat jumps
10 Tap Swings on bar or rings.

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Metcon (Time)

30-20-10
Thrusters 75#/45#
Toes To Bar

8 minute break

Metcon (Time)

Weight 135#/85#
1 rep Deadlift
50 yard run *25yards and back
2 reps Power Cleans
50 yard run
3 reps Front Squats
50 yard run
4 reps Push Presses
50 yard run
5 reps Back Squat
50 yard run
6 reps Power Jerks
50 yard run
7 reps Thruster
50 yard run
8 reps Full Cleans
50 yard run
9 reps Split Jerks
50 yardrun
10 reps Full Snatch
50 yard run
11 reps Overhead Squats
50 yard run
12 reps Snatch High Pulls
50 yard run

5 minute Break
Work up to your heaviest Squat Clean for the day after the workout.

Scale the weight or movement.