Warm Up
2 rounds
2 min row
20 lunges anyhow
20 american kbs
20 v-ups

Strenght
FS/BS Squat Program Max Power Practise
4 sets 3 FS + 6 BS @80-90% of 1rm Front squat
rest 3-4 min bwn sets
Power Snatch 4x4@80-90% of 1rm power snatch
rest 2-2.5 min bwn sets
Power Clean&Push Jerk 4x4@80-90% of 1rm power clean&jerk
rest 2-2.5 min bwn sets

Metcon
Intervals 3-4 rounds with air bike
1 min hard pace / 2 min rest bwn rounds
target 20/15+ calories each time

Optional Accessory Work
3x 8/8 single arm db row + 4-8 chin ups
3x 40-50m farmers walking
rest as needed