Strength

Upper Body

2 Rounds:
8 Strict Press (R)
8 Hang Power Cleans (R)
8 Strict Press (L)
8 Hang Power Cleans (L)

… then …

2 Rounds:
25 Banded Tricep Extension (hold in extension for 1 second before resetting)
10 Renegade Rows (R/L)

… then …

2 Rounds:
10 OH Torp Jacks
10 Torp Jacks

 

Barbell

Superset:
Hang Power Cleans: Sets of 6-8
Strict Pull-Ups: Sets of X (5+ reps per set)
Weighted Plank Hold: Sets of 30-60 seconds

Buy-Out
5 minute AMRAP:
5 Snatches (R/L)
7 Push-Ups
9 Lateral Hop Overs