Warm Up
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for clean&jerkand start warm up lifts.

Strenght
Squat Clean&Split Jerk 3-3-3-3-3 reps@65-75% of 1rm
go new set every 2-2.5 min

Metcon
4-5 sets
250m run
rest 1:1 or alt time with partner