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 some 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 squat clean + 1 hang squat clean @70-80% of 1rm
rest 1.5-2 min bwn sets

Metcon
3 rounds for time
30/24 calories of row, run, berg, ski OR 24/20 cal air bike
12 deadlifts @50% of 1rm (split in 2 sets)
12 bar over burpees
time target 10-12 minutes, time cap 15 minutes.