CrossFit
On a 30 minute clock:

From 0-20:00
AMRAP 20 Minutes
10 Strict HSPU
10 Hang Power Cleans 135/95lbs
Run 200m
Rest 2:00 between rounds
then,
From 20:00-30:00
Find a 1RM Hang Power Clean

Feel: Gas
Pacing: Sustain

Bootcamp

Every 5 Min For 5 Rounds
20 Sit Ups
200 M Run
20 RKBS/20 Hang Power Cleans

Barbell

Clean Dead Lift
10 x1 @105% Of Your Best Clean