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 high hang power clean + 1 hang power clean + 1 low hang power clean + 1 front squat 35-65% of 1rm
4-5x1+1 +1 deadlift + tng squat clean + hang squat clean @70-80% of 1rm
rest 1.5-2 min bwn sets

Metcon
10 min amrap of :
20 ghd si ups/ toes to bars/ v-ups / tuck ups
20 single arm db oh lunge walking steps (10+10 R/L)
4 wall walks / scaled wall walks