Warm Up
2 rounds
2 min cardio
6+6 single leg rdl + clean + press with 1 db
6 inch worm + push up
6 russian baby strech
then some barbell prep for power cleans

Strenght
Power clean 5x2reps @60-75% of 1rm
rest 1.5-2 min bwn sets
Back Squat 5x2reps @60-75% of 1rm
rest 1.5-2 min bwn sets

Metcon
12 min emom
1) wall walks x 2-3 reps
2) Pistol squats to band x 6-12 reps / weighted box step ups with 1 db on shoulder
3) db snatch x 10 reps