Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2-3 rounds
10+10 good morning with barbell
8 excentric toes to bars
16 prone band press

Strenght
Build to heavy 5 rep set on dead stop Deadlift
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 2-3 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on dead stop weighted chin up
starting with 2x8 reps (w band or bw) then go on and last should be 65-70% of 1rm (0-1 RIR after last set) (3-5 sets)
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon (zone 2-3)
2-3 rounds
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2-minutes: 5-7 hang power snatch @42.5/30kg, go every 1min
2-minutes: Cardio machine @ easy/recovery pace (ski )
2 minutes : 6-8 bar facing burpees , go every 1 min

rest 1-2 min and then

2-3 rounds
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2-minutes: 5-7 tng power clean&jerks @42.5/30kg, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace (bike erg)
2 minutes : 4-6 bar muscle ups or burpee + kipping c2b/pull up, go every 1 min