cleans @ 85% of max
3x3 with 3 min between rounds
10 min break
metcon
200 m row
10 chest to ground pushups (c2g)
400 m row
10 c2g pushups
600 m row
10 c2g pushups

This should take you under 7 min. Stop at 10 if you are not through
If you dont have a rower run it