Warm Up
2 rounds
2 min cardio
10 Romanian deadlifts
5-7 hang muscle clean + press / hang power clean + push press 2nd round
5-7 pause front squat, fast up
20 weighted deadbugs

Strenght
Power Clean + Push Jerk 7x2+2 reps @60-80% of 1rm pc&pj
rest 1.5-2.5 min
Weighted Step Back Lunges 3x6+6 reps@build in weights, keep control
or
Sledge Push 3x20m, use moderate to -> mod/heavy load and strong pushing/fast walk.
rest 2-2.5 min bwn sets

Metcon
3-4 sets
45 seconds of mod to fast air bike (20 min pr pace down to 5 min pr pace)
perform 1 unbroken set of wall ball shots after cardio.
alt time full round with partner