CrossFit

A. Warm Up
5 Minutes of
5 Wall Squats
5 Push Ups
5 Sit Ups
5 Calorie Row
then BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats
then after group demo of Hang Power Clean take 5 minutes to warm up to 50% (of 1 rep power clean)
B.  Hang Power Clean
link above for video
On the Minute for 7 Minutes (only go as heavy as good, sound technique allow (don't make me name names)
2 reps x 50%
2 reps x 55%
2 x 60%
2 x 65%
2 x 70%
2 x 75%
2 x 75%
2 x 75%

C. Dumbell "DT"
5 Rounds of
12 Deadlifts 50/35 (just one head of db needs to touch the ground on each rep)
9 Hang Power Cleans
6 Push Jerks