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
:20-30 single leg hip bridge hold R/L + 10 hip 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@60-65-70-70% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 4x5reps@60-65-70-70% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x5 reps @60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 12 deadlifts + 9 hang power cleans + 6 push jerk @60/42.5kg (add +5-10kg to barbell from last time if you can)
2) 50s of fast ski
3) amrap of walking lunges with rx db's
4) rest minute