Strength:
Front Squat
5-5-4-3-3

Metcon:
4 Rounds for time:
7 Hang Power Cleans (#60/40)
30 Double Unders
7 Ring Dips
30 Double Unders

Weightlifting:
High Hang Squat Clean + Push Press
(2+2) @ 60% x 4

Clean + Front Squat + Push Jerk
(2+2+2) @ 70% x 4

BTN Jerk + Jerk
(2+2) @ 70% x 3, (1+1) @ 80% x 3

Super set of:
Front Squat + Split Stance Push Jerk
5x5, 8/8 x 5