Warm Up
2 rounds
1.5 min row
10 gtoh + halo
5+5 single arm plate press
10 goblet squats
10-15 v-ups

Intervals
4-5 sets of
10-15 ghd sit ups or V-Ups x 15-20
12/15 calories rowing
10-15 wall ball shots
rest 1:1 bwn sets
time target on each set 1.45-2.15.

Weightlifting
power clean+ clean+push press+jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-70%
Squat Clean+split jerk/power clean
(80%x1+1, rest 30sec 60%x3)x3-5 sets

Optional Accessory Work
2-3x8-10 single arm db row R/L
2-3x8-10 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed