Strength:
Deadlift
5-5-5

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#70/45)
3 Bar Muscle-ups
1-2-3-4-5-6-7-8-9-10 Burpees over the bar

Mobility:
Upper Body

Weightlifting:
-Hang clean + Squat clean
(60%) 3+1/ 5
(70%) 3+1 /2

-Squat clean
(80%) 1×6
(90%) 1×2

-Clean pull with pause under the knees
(70%) 3×8