Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-65-70-75% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 4x5reps@60-65-70-75% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x5 reps @60-65-70-75% of 1rm
rest 2.5-3.5 min bwn sets

Metcon at 80-90% effort
barbell conditioning, every 2 minute for 10 minutes (5 sets)
8-10 tng power clean&jerks@50-55% of 1rm pc&pj

Accessory Work
2-3 sets
12-15 ghd back extensions/reverse hypers @light&moderate weight
12-15 reverse flyes @1.25-2.5kg's
12-15 front raises/LU-raises @2.5-5kg's
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk