CFC

Pre-workout strength
EMOM 8:
3 hang squat cleans
– Build in load to heavier than workout load.

For time:
15-12-9
Hang squat cleans (105/155 lb)
5-4-3
Rope climbs (15/15 ft)

PureFit

24-18-9
KBS
Box step-ups
Russian twists