Warm Up
3 rounds
1:00 ski (add speed each round)
30-50 single unders
3+3 squat strech (perfect strech)
3 inch worm with push up
6 double db hang power cleans (climb with weight to workout weight)
6 double db push press
6 scap pull ups (2s pause)

then some overhead mobility and calf / achilles prep

Test 1 round
4 strict hspu
4 hang power cleans
16 double unders
4 kip hspu
4 double db push press @2x15/22.5kg's

Metcon
Quarterfinal event 1 (2021)
For Time
3 rounds
10 strict hspu
10 double db hang power cleans
50 double unders

rest 1 min

3 rounds
10 kipping hspu
10 double db push press
50 double unders

Rx Weights 15/22.5kg's

Target is sub 15 minutes ( so 2x7 min periods)
Do Scaling for strict hspu if need to. You should be able to go for this with no more than 2 sets at start to finish that shspu.

Strenght
5 rounds
3 dead stop deadlift (controlled excentric also) @60-70% of 1rm.
rest 1 min
6-12 kipping / butterfly C2B Pull ups or pull ups
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min hamstring strech
1+1 min leg across body strech
1 min cobra to downdog strech (5 sec on position at time)
1+1 min tricep strech