Warm Up
3x40s easy + 20s moderate + 10s fast echo bike, 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
then barbell warm up for bench and ring row as needed

Strenght
Pause Bench Press 3x3reps@60-75%
perform 6-8 feet elevated ring rows right after (fast up, control a bit when coming down)
rest 2-3 min bwn set
3-5 min emom
2 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 + hang squat clean + push jerk + split jerk 3x1+1+1+1reps@60-65-70%
then 3-5 min emom of:
1 power clean + 1 hang squat clean + 1 split jerk @75-85% of 1rm

Metcon (at 80-85% effort)
For time

25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
10 ring muscle ups / 15 bar mu / 20 c2b pull ups + 20 push ups)
25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
time target 12-15 minutes for this.