Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
4+4 lunge elbow strech
8+8m bear crawl
16 alt leg v-ups
then some barbell prep for cleans

Weightlifting
3x1 clean pull + 1 muscle clean + 1 slow power clean + 1 slow squat clean @35-55%
5x1 clean pull + 1 power clean +1 squat clean @60-80%
rest as needed bwn sets

Metcon
3 rounds for time
25/20 calories of air bike OR 32/24 calories row, ski, bike erg
12-16 walking lunges with db's
12-16 toes to bars/strict knee raises