Warm Up
3x40s easy + 20s moderate + 10s fast echo bike, rest 20s bwn sets.
then 2 rounds with 10/15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups
then barbell warm up for bench and ring row as needed

Strenght
Pause Bench Press 3x3reps@60-75%
perform 6-8 feet elevated ring rows right after (fast up, control a bit when coming down)
rest 2-3 min bwn set
3-5 min emom
2 bench press @75-85%

Weightlifting
3x muscle clean + power clean + squat clean@35-50%
4-6x power clean + hang squat clean + squat clean@60-85%
rest 1.5-2.5 min bwn sets

Metcon (at 80-90% effort)
5 min amrap of:
2 ring or 3 bar muscle ups/burpee pull ups + 4 shspu/khspu + 8 kb swings @32/24kg
straight to
5 min amrap of:
4 c2b pull ups OR pull ups + 8 push ups + 12 air squats

Optional Accessory Work
2-3 sets
8-12 ghd back extensions
8-12 bicep curls
8-12 tricep turns
rest 2-3 min bwn set