Warm Up
Speed Ladder Drills for 5 minutes
then 2 rounds
10 gtoh + halo
5+5 plate halos
10 plate row
10 plate squat
then barbell prep for cleans

Weightlifting
3x1 high hang power clean + 1 hang power clean + 1 low hang power clean + 1 front squat @light to moderate
4x1 squat clean + 2 hang squat clean @moderate to mod/heavyish
rest 1.5-2 min bwn sets

Metcon
10 min amrap
15/12 calories of row, run, berg, ski OR 12/9 cal air bike
6-8 single arm devils press (3-4 per side)
12-16 reverse lunges with db on shoulder
target 3-4 rounds