Strength
Deadlift 4x6 @40-50% (fast pull, 3 second descent)
Metcon
For time
21 hang power cleans 95/65
21 burpee
15 front squats 95/65
15 burpee
12 push press 95/65
12 burpees
9 thrusters 95/65
9 burpees
Cool down
5x20 hollow rock
accumulate 2 min hollow hold