Strength 

Find a Heavy Power Clean + Hang Power Clean

METCON

For time:
150 single unders
20 bar muscle-ups
10 squat cleans, 50/30kg
150 single unders
15 bar muscle-ups
15 squat cleans, 50/30kg
150 single unders
10 bar muscle-ups
20 squat cleans, 50/30kg
150 single unders