Warm Up
2 rounds
40/20/10s rowing, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squat
5 tall cleans

Weightlifting
3x2 clean pull + 2 hang power clean + 2 front squats + 2 split jerks @35-55% of 1rm
4-5x1 power clean + 1 hang power clean + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Metcon
2+2+3 min on / 1 min off
8 double db/kb hang clean&push press @RX DB's
8-12 toes to bars / strict knee raises as high as possible
max reps strict hspu or kip hspu in remaining time (target is 6-12 reps per 2 min set and on last 9-18)
or
max reps burpees, (you should go burpees if hspu isnt familiar for you to do)