Warm-up:
5 reps of each with barbells:
RDL
Clean Pull
Front Squat
Push Press
Metcon 1:
10min EMOM:
Odd: 3 unbroken high-hang cleans (95#)
Even: 10 box jumps (24")
Metcon 2:
21 Thrusters 95# (scaled to 45#)
21 bar-facing burpees
18 thrusters
18 BF burpees
15 thrusters
15 bf burpees
12 thrusters
12 bf burpees
9 thrusters
9 bf burpees
6 thrusters
6 bf burpees
3 thrusters
3 bf burpees
The time cap was 17min, and I managed to finish exactly at 17. This took a lot out of me, despite using just the bar.
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