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 clean&jerks few minutes

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 + squat clean + push jerk + split jerk 3x1+1+1+1reps@60-65-70%
then 3-5 min emom of:
1 power clean + 1 squat clean + 1 split jerk @75-85% of 1rm

Strenght
Pause Bench Press 3x3reps@60-70%
perform 16-20 kb gorilla row total after bench pressing @24/32kg's
rest 2-3 min bwn set
8-10 min emom
1 bench press @80-90%

Metcon (at 80-90% effort)
4 sets 2 min on / 2 min off (2 times both parts)
odd sets
2 ring or 2-4 bar muscle ups + 4 shspu/khspu + 8 kb swings @32/24kg
even sets
4 c2b pull ups OR pull ups + 8 push ups + 12 air squats