Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 tuck jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
8x1+1@80-90%, go new set every 1.5 min

Strenght
4x sledge push x 10-15m / pull backwards x10-15m @moderate + hs walk ramp/obstacle/pirouettes yms or 3-5 wall walks
rest 2-3 min bwn sets

Metcon
Emom 10-15
3 power clean + 3 front squat + 3 push jerks @55-65% of 1rm pc&pj