Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing(total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + squat clean + push jerk + split jerk
3x1+1+2reps @55-65%
squat clean + split jerk
6x1+1@70-80%, go new set every 1.5 min

Strenght
3-4x sledge push 25-30m@ight/moderate (keep the speed)
rest 2-3 min bwn sets

Metcon at 80-85% effort
3 sets of
30/24 calories of ski erg at easy&moderate pace
straight to 1 round of D.T at @50-70kg/35-50kg
rest 2-3 min bwn sets