Warm Up
3 min easy cardio

2 Sets
10+10 single leg hip bridges with pause
30 Sec Front leaning on rings

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans

Weightlifting
3 sets
3 Power cleans + 3 Front squat @60-67% 1RM Power Clean
2 Power Clean + 2 Front Squat @68-75% 1RM Power Clean
1 Power Clean + 1 Front Squat @75-83% 1RM Power Clean
rest 20-30 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Accessory Work
3 sets
12-15 v-ups (fast)
8-10 sharp kb swings @16/24kg
3 sharp box jumps
rest 2-3min bwn sets