Warm Up (15-20 min)
2 rounds
2 min cardio
5 dynamic squat strech / 5+5 squat strech
5 RDL + 5 hang power clean + 5 fs + 5 push press
:40 Plank Hold
then weightlifting skill for few minutes and start working sets

Strenght (20 min)
Squat Clean + Split Jerks 4x2+2 reps and 4x1+1reps @building in weights
rest 1-2 min bwn sets

Metcon
3 rounds for time
20/15 calories machine
20 plate oh lunge walking @10-15/20-25kg
time target 7-9 minutes