Warm Up
2 rounds
2 min cardio machine
20 hip bridges / 10+10 single leg hip bridges
20 alt leg v-ups / tuck ups
10 tempo goblet squat

Strenght
Build to heavy 5 rep set on Pause Back Squat (pause on each rep)
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon Prep:
climb to pc and fs weight with warm up sets, practise toes to bar for moment.

Metcon
8 min amrap
3 power cleans @65% of 1rm power clean
5 front squat
7 toes to bars / 14 kip knee raises
target 4-6 rounds.