5 X 3 Paused (3 Ct) Clean Pulls + 2 TNG Cleans + 1 Jerk (after 3rd paused pull go directly into 1st full clean so it will be a HC)
Work to heavy complex for the day
3 Rounds (1 minute at each station)
Calorie Row
DU or SU 
Air Bike
Side Shuffle
*score is total calories rowed