Warm Up
4x40s easy + 20s moderate + 10s fast rowing/ski erg (2xboth), rest 20s bwn sets.
then 2 rounds with 10/15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups

Strenght
Pause Bench Press 3x3reps@55-70%
perform 12-16 kb gorilla row total after bench pressing @24/32kg's
rest 3-4 min
then 8-10 min emom of:
1 bench press @75-85%

Weightlifting
tall clean + press to split 3x3+3reps@25-30%
slow power clean + slow clean + slow excentric push jerk + split jerk 3x1+1+1+1reps@35-50%
power clean + tng squat clean + push jerk + split jerk 3x1+1+1+1reps@60-65-70%
then 3-5 min emom of:
1 power clean + 1 front squat + 1 split jerk @75-85% of 1rm

Metcon (85-90%)
For Time (Jackie)
1000m row
50 barbell thrusters
30 pull ups