Warm-Up
EMOM for 16 Minutes
1: 6-12 Mixed Grip Pull-Up (sub spotted mixed grip pull-ups) switch grip each round
2: 8 Straight legged Box Jumps
3: 12 Dumbbell Push Press
4: Rest

Skills
EMOM for 9 Minutes
1-3: 7 Hang Muscle Cleans @ 60% of 1RM Hang Muscle Clean
4-6: 7 Hang Power Cleans @ 70%
7-9: 7 Hang Cleans @ 80%

Conditioning
15 Minute AMRAP
10 SA Dumbbell Thruster (50/35) each side
10 Power Clean (115/75)
10 Box Jump (24/20)

Strength
E3MOM for 3 Rounds
12 Bench Press @ 70-75%