Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
4+4 lunge elbow strech
8+8m bear crawl
16 alt leg v-ups
then some barbell prep for cleans

Weightlifting
3x1 muscle clean + 1 slow power clean + 1 slow squat clean + 1 hang squat clean @35-55%
5x1 power clean + 1 squat clean + 1 hang squat clean@60-80%
rest as needed bwn sets

Metcon
3 rounds for time
25/20 calories of air bike OR 32/24 calories row, ski, bike erg
12-15 box jump, step down
9-12 deadlifts @45-50% of 1rm