Warm Up
2 Rounds:
1:30 Cardio machine / 240m run
10-15 band pull aparts or ring row
10 rdl
5 Barbell Power Clean
:20 Bar Hang
then weight/skill prep for 5-10 mins

Strenght (17 min)
Emom 5
3 Power cleans @60%
rest 1 min
Emom 5
2 power cleans @70%
rest 1 min
Every 30s for 10 times (5 min)
1 power clean @80%

Metcon
4 sets alt time with partner
9 deadlifts + 7 hang power cleans + 5 push press
with 2 dumbbells or kettlebells

Optional omatoimi ekstra
2-3 x 40-60 sec plank hold + 20-30s side plank hold R/L
rest 1 min bwn