Warm Up
2 sets
2 min bike or run
10 scapula push ups + 10 scapula pull ups
10/10 banded monster walk
10 banded hip bridges
10/10 banded birddogs
then 2 sets with barbell
5 romanian deadlift
5 muscle clean
5 tall power clean
5 pause front squat
5 push press
then get ready for strenght part and

Strenght
Every 45 sec for 15 times
1 cluster @60-75% of rm thruster (thruster 1rm is about same than push press 1rm)
then

4 x Supersets
5 deadlift @60-70% of 1rm
5 sharp box jumps to 60/75cm (safety)
rest 2-3 min bwn sets

Metcon Prep
2 sets

5-7 wall ball
3-5 hspu
3-5 c2b or pull ups
2 sb clean + 2 bear hug squat
5-7 toes to bars

Metcon

3 rounds, go for new movement every 1.5 min
1) 15-20 wall ball shots
2) 4-8 strict hspu + 6-12 c2b pull ups or pull ups
3) 4 sandbag cleans + 6 bear hug squats
4) 10-20 toes to bars