Warm up
band pulls + banded hip activation
few minutes of speed ladder drills
burpee broad jumps 3x3reps (sharp), rest 2-3 min bwn sets (during it do some core activations)
barbell work as needed and start

Weightlifting
muscle clean + low hang power clean + high hang clean 3x1+1+1reps@35-50%
power clean + low hang squat clean + high hang squat clean 5x1+1+1reps@60-75%
rest 1.5-2.5 min bwn sets

Strenght
Sumo Deadlift + Sharp Box jumps 2x5+5 and 2x3+3reps@60-65-70-75% of 1rm (box 50-60cm / 60-75cm)
rest 2-3 min bwn sets

Metcon

3 sets
30/24 calories ski erg
3-6 bar muscle ups / burpee pull ups OR 6-12 c2b pull ups
6-8 thrusters@16-24/24-32kg kb's
rest 1:1 bwn sets