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Warm up:  8 minutes of 

100m run

5 Hip opening, T-spine rotation (each side)

10 Push-up

10 Air Squat

 

With a continuously running clock…

 0-15 min

 Strength:

Power Clean

5RM touch and go

 

17-25 minutes 

Metcon:

EMOM 8

5 T2B + Max Shoulder to Overhead

115/73#

from 27-35 minutes 

EMOM 8

5 Toes to bar + Max Hang Power Clean

115/73#

*advanced substitute Muscle up for T2B