Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee broad jjumps (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 @60-75%
power clean or squat clean + split jerk
8x1+1@80-90%, go new set every 1.5 min

Strenght
4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon
4-5 sets
2-3 min emom / 1 min rest
3 power clean
3 thrusters
use 16-24kg / 24-32kg kettlebells for this