5 Rounds for time:

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

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

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.