Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of c&j barbell warm up
1st round) 5 Romanian DL+ 5 strict press + 5 tempo back squat
2nd round) 5 muscle clean + 5 push press + 5 pause front squat
3rd round) 5 clean pull/high pull + 5 tall clean (joka kerta allemenoa alemmas) + 3 push jerk / 3 split jerk

Weightlifting
8-10x1 clean pull + 1 power clean + 1 push jerk + 1 hang squat clean + 1 split jerk @35-80%
rest 1.5-2 min bwn sets

Strenght
In the hole front squat 4x5reps@65-70-75-80% of 1rm
rest as needed bwn sets

Metcon
2 sets @80-85% effort
2 rounds for time
4-6 strict hspu
4-6 sandbag cleans
10-12 wall ball shots

rest 2 min

2 rounds for time
4-6 wall facing hspu
4-6 sandbag on shoulder squat (first round right side/second round left side) (take bear hug squats if this feels shitty on your body 6-8 reps)
10-12 wall ball shots

2 min rest and repeat

time target is sub 3-4 min per 2 rounds