Warm up
band pulls + banded hip activation
few minutes of speed ladder drills
burpee box jumps 3x3-5reps (sharp), rest 2-3 min bwn sets (during it do some core activations)
barbell work as needed and start

Weightlifting
3x5 drop and go power clean&jerks @55-65% of 1rm pc&pj
rest 2-3 min bwn sets
3x5 hang squat clean thrusters@55-65% of 1rm pc&pj
rest 2-3 min bwn sets

Strenght/Skill
4x sledge push 15-20m@moderate + hs walk x 15-25 meters/wall walks x 4-6 reps
rest 2-3 min bwn sets

Metcon
2+2+2+3 min on / 1 min off
20/16 calories of rowing
10 burpee over rower
max reps of c2b pull ups or pull ups in remaining time