Warm Up
2 rounds
2 min row or air bike (add speed during 2 min)
10 toe up rdl with barbell
10 front rack lunges in place
10 box jump, step down
:20-30 Knee tuck hold on pull up bar

Strenght
3 x 15-20m sledge push for speed @80-90% efffort, push a bit more each round
rest 2-3 min bwn sets
3x4 Front squat @50-60% of 1rm front squat, keep the speed!
rest 2-3 min bwn sets

Emom 10
1 squat snatch @85%

rest few minutes and start c&j

Emom 10
1 clean&jerk @85%

Metcon
10-8-6 reps
Shuttle Runs (1 rep = 7.5m)
15-12-9 reps for time
Overhead walking lunges @50/35kg (masters 42.5/30kg)

Optional Accessory Work
3x12-16 jumping lunges with barbell behind neck
3x 8-12 ab wheel roll outs + 8-12 reverse ab crunch
rest 1.5-2.5 min bwn sets