Warm up-
6 Minute Partner Bike Race Minute on Minute off
Rest of the warm up is weightlifting practice
Empty Bar
0-2 Minutes 7 Power Position Power Cleans (Squat the second Minute)
2-4 Minutes 7 Hang Position Power cleans
4-6 Minutes 5 Hang position squat cleans

Strength-
Find Your Max in this complex
2 Deadlifts
2 Hang Squat Cleans
1 Shoulder to overhead

Wod
12 Minutes
7 Hang Cleans 155/115
25 Doubles
1 rope Climb