Warm Up
Banded Hip Activation + Band Pulls as you like for upperbody
then
2 Sets
250/300m rowing @easy/easy to moderate pace
5 Romanian Deadlift
5 Muscle Clean
5 Tall Power Clean
5 Push press (pause at top)
rest 1-2 min bwn set

Weightlifting
Every 2 min for 6 minutes (3 sets)
6 hang power cleans @60-65% of 1rm power clean

Every 2 min for 6 minutes (3 sets)
3 push press + 3 push jerks @70-75% of 1rm push press

Every 2 min for 6 minutes (3 sets)
3 clean high pulls @80-85% of 1rm

Metcon Prep
2 sets

8/10 cal air bike
8 farmers hold walk lunges
5 db bench press
rest 1 min

Metcon
2 rounds for time
24 farmers hold walking lunges steps with 2 db's @10/15kg's
24 double db bench press
rest 5 minues
2 rounds for time
16 double db bench press @15/22.5kg's
16 farmers hold walking lunges steps with 2 db's

Cool down
5 min light cardio