Warm Up
3 rounds
1 min echo bike
5 strict burpee
10/10 single leg rdl @10/15kg
10/10 single arm db press @10/15kg

Strenght
Bench Press 5x3reps@77-80-83-86-89%
rest 2-3 min
Shoulder Press behind neck 3x8reps @50-55% of 1rm (narrow grip)
rest 1.5-2 min bwn sets

Metcon 1
emom 7-10
7-10 burpee box jump overs @60/50cm

Metcon 2
6-8 rounds
8/10 cal echo bike @easy/moderate pace
5 tng power clean&jerks @35/50kg (must be unbroken, no singles)
time target 8-10 mins

Accessory Work
3x12-16 db front rack walking lunges @12.5-15/17.5-22.5kg's
3x12-15 banded strict pull ups
3x1:00 front plank + 30/30s suitcase carry
rest as needed