Warm Up
2 rounds
40s easy/20s mod/10s fast cardio
25 plate hops
10 gtoh with plate
5+5 plate halos
10 goblet squats
after 2 rounds some barbell prep for squat cleans and climb to starting weight

Weightlifting
3x3 squat cleans @60-70%
3x2 squat cleans @70-80%
3x1 squat clean @80%+
rest 1-2 min bwn sets

Metcon
3 rounds for time
240m run
6-12 c2b pull ups
12 goblet squats @16/24kg or 15/22.5kg db
target pace for 1 round 2.30-3.00 (target under 8min, cap 10 min)