Warm Up
3 rounds
1 min air bike
5+5 kb bottom up press
10/10 banded pallow press
5 high box jumps

Strenght
Push Jerks 4x5reps@65-70-75-65% of 1rm push jerk
Bench Press 8-6-4 and 1-2x3 reps @60-68-75 and 1-2x83%
rest 2-2.5 min bwn sets

Metcon

4 rounds for time
10/12 cal air bike
6 hang power cleans @40/60kg
12-15 wall ball shots
rest 4 min
2 rounds for time
10/12 cal air bike
6 hang power cleans @40/60kg
12-15 wall ball shots

time target on first part 7-8 min and second 3.5-4.5 min.

Optional Extra
Accessory Work
2x15/2x15 banded strict pull ups / chin ups

3x12 banded tricep turn + burn (medium)
3x8-12 sandbag good morning @45/55kg
or do barbell good mornings @30/40kg