Five rounds for time:
400 meter run
Hang squat clean (135/95)
Rep scheme for hang squat clean goes as follows: 6-12-18-12-6, so 6 in first round, 12 in second, and so on. To scale this workout, simply drop the weight on the bar, not the total reps each round.
3 minute AMRAP of row for meters. Men, shoot for 900-1000 meters, ladies, try for 750-850. Good Luck!
I know some of these movements look familiar...Now lets get after it!