Warm Up
3 rounds
1 min cardio
6+6 RDL
6+6 hang pc + pp
12 goblet squats
then some mobility& barbell prep for complex and warm up lifts

Strenght
6 sets
1 power clean + 3 front squats + 1 split jerk
build to heavy complex, starting at 60-65% of 1rm clean&Jerk
rest 1.5-2.5 min bwn set

Metcon
For time
50 walking lunges with 1 db on shoulder @10-15/17.5-22.5kg
50 toes to bars/ 60 v-ups / 70 alt leg v-ups
50 walking lunges with 1 db on shouder