Warm Up
3x40s easy + 20s moderate + 10s fast echo bike, rest 20s bwn sets.
then 2 rounds with 15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups
then barbell warm up for power clean&jerks few minutes

Weightlifting
3x3 tall power clean + 3 press to push jerk catch @25-30%
3x1 clean pull + low hang power cleans + push jerk (pause on catch) @40-50%
3x power clean + low hang power clean + push jerk @60-70%
then 3-5 min emom of:
2 power clean&jerks @70-75% of 1rm clean&jerk

Strenght
Pause Military Bench Press 3x3reps@50-65%
perform 2 legless rope climb or 1 legless + 1 normal or 2 normal rope climbs right after
rest 3-4 min
then 3-5 min emom of:
2 military bench press @70-75%

Metcon (75-85% effort)
Emom 12-16
odd : burpee box jump overs x 6-8 reps
even : c2b pull ups x 12-16 reps (break these in 2 sets)

Optional Accessory Work
2-3 sets of
8-10 french tricep turns with 10/15kg dumbbells (leave 1-2 rep in tank)
8-10 hammer curls with 10/15kg dumbbells (leave 1-2 reps in tank)
rest 2-3 min bwn sets