Strength:

Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90% %RM
C) Hang Clean 5x3x70%
D) Clean 5x3x70%

A+B: Tech Hang clean
C+D: Front squat 3x3x105% Clean

MetCon:

21-15-9  Reps for Time of:

Thrusters
KB Swings

A) 2×12/8kg KB- 12/8kg KB
B) 30/20 kg Barbell- 16/12 kg KB
C+D) 42.5/30 kg barbell- 24/16 kg American swing