Strength:

EMOM x 3 min

Hang shrug pull x 3 @ 90-100% 

EMOM x 3 min

Hang high pull x 3 @ 60-70%

EMOM x 3 min

Hang power clean x 3 @ 80-90%

Metcon:

2 RFT of:

800 meter run

40 toes to bar

20 hang power cleans (95/135)