Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box 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%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @55-65%
power clean or squat clean + split jerk
8x1+1@70-85%, go new set every 1.5 min

Strenght
4x 15+15m sledge push/pull backwards+ hs walk x 15-25m with obstacles/ ramp / just walk or wall walks x 3-5 repa
rest 2-3 min bwn sets

Metcon at 80-90% effort
10-15 min emom of
3 hang power clean
3 front squat
3 stoh
use 16-24kg / 24-32kg kettlebells for this