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)
3 hang power clean + 3 push press @60-65% of 1rm power clean

Every 2 min for 6 minutes (3 sets)
3 power clean + 3 push jerks @70-75% of 1rm pc&pj

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

Metcon prep
2 sets

1 min row
1 min ski
1 min air bike
1 min rest

Metcon

3x5min emom*s
emom 5 of : rowing @moderate pace for 45 sec (15 sec rest and repeat)
emom 5 of : ski @moderate pace for 45 sec (15 sec rest and repeat)
emom 5 of : air bike @moderate pace for 45 sec (15 sec rest and repeat)
rest 1-2 min bwn emom 5's

Cool down
5 min walking on treadmill