Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
5x5 touch n go power clean&push jerks @60-70% of 1rm pc&pj (should fee that there is 2-3 reps in tank)
rest 2-3 min bwn set
5x3reps of 1& 1/4 front squats), build to heavy set, means there is 2 reps in tank still
rest 2-3 min bwn set

Metcon
5-10-15-20 reps for time
goblet squats @32/24kg
perform 6-8 burpee box jump overs after each squat set
time target sub 6-7 minutes

Metcon
perform 20 minutes zone 1-2 rowing and do every 5 min (5.00/10.00/15.00/20.00)
45 sec of double unders and 45sec hs walking/hs hold againts wall / free hold