Warm Up (15-20 min)
2 rounds
2 min cardio
10 romanian deadlift
5 hang power cleans
5 strict press
:40 Plank Hold
then weightlifting skill for few minutes and start working sets

Strenght (20 min)
Front Squat + Split Jerks 8x2+2 reps@building in weights
rest 1-2 min bwn sets

Accessory Work
3-4 sets
8 weighted box step ups barbell behind neck 50cm
8+8 single arm z-press
12+12 side plank dips