Warm Up
3x40s easy/20s mod/10s fast AIR BIKE / rest 20s bwn
then 2x
4 russian baby strech
8+8 suitcase DL
8 tempo pause goblet squats
16 weighted twits
:20-30 hs hold / ww hold

Strenght
Tall Power Clean + Press in split Position (pause 2s) 4x2+2reps @30-50%
Flat Foot clean Pull + Hang PC + FS + Split Jerk 4x2+1+1+1reps @50-70%
Clean&Jerk / Power Clean
70% x 1+1 reps, rest 30s, 60% x 2 reps
73% x 1+1 reps, rest 30s, 60% x 2 reps
76% x 1+1 reps, rest 30s, 60% x 2 reps
79% x 1+1 reps, rest 30s, 60% x 2 reps
rest 1.5-2 min bwn sets

Metcon
7 min Amrap
7 kb swings @16-20/24-28kg
7 push ups
7 toes to bars or v-ups
target 7+ rounds