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 @60-70%
power clean or squat clean + split jerk
8x1+1@75-85%, go new set every 1.5 min

Strenght
4x sledge push 15-20m@moderate + hs walk x 15-25 meters/wall walks x 4-6 reps
rest 2-3 min bwn sets
Metcon @80-90% effort

Metcon
3 sets
3x every 1.5min
5 hang power clean
5 front squat
5 push jerk
use 55-65% of 1rm clean&jerk on barbell.
after 3rd set, rest next 1.5 min round and start again. repeat total 3 times.
total volyme is 45 reps of each movement.