Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:45s Stir the Pot (medball)
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
tempo clean + power clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
tempo clean + power clean + push jerk + split jerk 3x1+1+1+1reps@55-65%
then 8 min emom
clean+jerk 1+1 reps@70-85% of 1rm (half of set can be power cleans and half squat cleans)

Strenght
Build to heavy triple for pause bench press in 5-6 sets total, starting at 35-40% of 1rm (target is around 83-88% on last set)
perform 2-3 short rope climbs/ 2 rope climbs right after bench press
rest 2-3 min bwn sets

Metcon (80% effort)
For time
10-15 bar muscle ups / burpee + c2b pull ups
15-20 thrusters @42.5/30kg
20-25 toes to bars
25-30 db snatch @22.5/15kg
30-35 pull ups
35-40 box jump overs @50/60cm
40-45 pull ups
45-50 push ups
50-55 drag rope double unders or 100-110 double unders
time target is around 20-25 minutes