5 Rounds for time:

20 Overhead Squats (42/30 kg)
20 Power Cleans (42/30 kg)
20 Push ups
Run 400m

WARM UP:
Calf Stretch
Samson Stretch
Spiderman Stretch
Torso Rotations
Thoracic Bridge
3 Rounds:
10 x Jumping Lunges
5 x Medicine Ball Cleans (20/14 lbs)
5 x Medicine Ball Thrusters
10 sec Active shoulder hang
Jog 200m

SCALING:
Reduce weight of OH Squat or change to front Squat
Reduce weight of Power Clean or change to deadlift
Reduce reps of Push-ups or move to knees.