Warm Up
Speed Ladder Drills for 5 minutes
then 2 rounds
10 gtoh + halo
5+5 plate halos
10 plate row
10 plate squat
then barbell prep for cleans

Weightlifting
3x1 clean pull + 1 hang power clean + 1 hang squat clean @40-65%
3x1 squat clean + 2 hang squat clean @70-80%
rest as needed bwn sets

Metcon
3 rounds for time
12 front rack walk lunges @RX DB's/kb's
6-8 wall facing strict hspu / strict hspu OR 8-12 box hspu/Z-PRESS (should be challenging variation)
16 box jump, step down @50/60cm
4-6 burpee pull ups / burpee to target + Hardened ring rows