Warm Up
2 sets
2 min cardio
5 scorpion strech R/L
10 cossack squats
10 side plank + banded clamshells R/L
Then some barbell prep for todays lifting

Strenght
Squat Clean&Split Jerk 3-3-3-3-3 reps@building in weights
rest 2-2.5 min bwn sets

Metcon
4-5 sets
1 min fast pace cardio machine
rest 1:1 or alt time with partner