Monday WOD:

 Warm-up

Cardio of choice
Barbell warmup and clean progressions

Weightlifting

Hang Clean (5x3)5x3 @ 70% of your 1rm
Hang starts at mid thigh and finishes in a full squat

Weightlifting

Front Squat 3@82%
1@88%
3@82%
1@90%
3@82%
1@93%
Log in your 3 reps @ 82%

Metcon

Metcon (Time)

21-15-9
Row for Calories
Hang Squat Cleans (115/80)

This is a continuous wod.  No rest time between sets.