Warm Up
2 rounds
2 min cardio machine
20 reverse lunges / walk lunges
20 bicycle crunch
10 kb tater (swing + front squat)

Strenght
Build to heavy single on Squat clean
2x5reps@35-50% + 2x3reps @60-70% and 4-5x1rep @80-100%. On last set 0-1 RIR.
rest as needed bwn sets

Metcon
Emom 12/14 or 16
1 power clean @70-75% of todays heaviest clean
3 bar over burpees / 3 hspu (alt round)
5 wall ball shots