(Mobility/Long Strength/Short Metcon)

Warm-up:
3 Rounds of Tabata
Air Squat
KB Swing
Passive Hang
Burpees
Dancing Crab

Strength:
21 Min EMOTM
Min 1-7: 3 Squat Clean and Split Jerks (Light)
Min 8-14: 2 Squat Clean and Split Jerks (Medium)
Min 15-21: 1 Squat Clean and Split Jerk (Heavy)

Conditioning:
7 Min AMRAP
3 Power Cleans (155/105)
3 Pull-ups
6 Power Cleans (155/105)
6 Pull-ups
9 Power Cleans (155/105)
9 Pull-ups

Continue adding 3 reps each round until 7 minutes are up

Scaling:
Light and Ring Rows