Warm Up
2 rounds
2 min cardio
10 gtoh + halo
10 plate row
5+5 plate press
5+5 single leg rdl with plate
then some barbell prep for power snatch and pc/pj. Skill part.
then perform strenght part and after it go for metcon.

Strenght
5x5 devils press with double dumbbells , building in weights
rest 1.5-2.5 min bwn sets

Metcon
EMOM 8
odd : row or ski x 30 sec @20 min pr pace
even : power snatch x 4 reps @light/mod weight

EMOM 8
odd : air bike / bike erg x 30 sec @20 min pr pace
even : power clean + push jerk x 4 reps @light/mod weight

2 min rest bwn emom's