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

Metcon
3 rounds for time
24/20 calories of row, run, berg, ski OR 20/15 cal air bike
10 deadlifts @moderate weight max 50% of 1rm (split in 2 sets)
10 bar over burpees
time target 10-12 minutes, time cap 15 minutes.