Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2-3 rounds
:30 wall sit hold + 10 air squat
:30 hip bridge hold + 10 hip bridges
:30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps
then 1-2 rounds with barbell 5-10 reps per movement
back squat, strict press and thrusters, rest 1-2 min bwn set

Strenght
Pause Back Squat + Back Squat 2x2+3reps@60+70, 2+2reps@80% , 2x1+2reps@85 and 90%
rest 2.5-3.5 min bwn sets
Strict Press 5+5+4+3+3reps@60-70-80-85-90% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 8-6-4-4 reps @65-75-85-90% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
12 min emom
1) 8-12 weighted box step overs
2) 14-20 ghd sit ups
3) 6-8 double kb hang squat cleans @16-24/24-32kg's
4) rest minute