1) Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
5+5 squat strech
10+10 suitcase deadifts
5+5 single arm db hang squat clean + push jerk
15 hollow rocks
then 2 sets with barbell
3 clean deadlift + 3 hang muscle cleans + 3 front squat+ 3 push jerks

2) Weightlifting&Strenght
Emom 5
3 power clean + 3 front squat + 3 push jerks @45-50% of 1rm c&j
rest 1 min
Emom 5
2 power clean + 2 front squat + 2 push jerks @moderate weight @60-65% of 1rm c&j
rest 1 min
Every min for 5 minutes
1 power clean + 1 front squat + 1 push jerk @heavy weight @75-80% of 1rm c&j
rest 1 min
Emom 5
3x 2+2+2 reps @mod weight and 2x3+3+3 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

3) strenght
Sumo Deadlift 5x5 reps, build to heavy 5 rep set, starting with 55-60% of 1rm
Perform 3-5 strict C2B chin ups or 5-10 kipping/butterfly pull ups right after.
rest 2-3 min bwn sets

4) Accessory Work
3 sets
20 alt leg v-ups
40 russian twists (no weights, feet off the ground)
10+10 side plank dips
rest 1 min

5) Cool down
2-3 min light air bike or row
1+1 min hip flexor strech
1+1 min quad strech
1 min v-sit strech
1+1 min banded lat strech