Warm Up
2 min row
2 min air bike
then 2 x
10/10 suitcase dl
5 inch worm with push up
10 goblet squats

Strenght
Power Clean + Push Jerk 6x3+1 reps @70-73-76 and 3x80% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8 and 2x5 reps @45-55-65-75-81%
rest 2 min bwn sets

Metcon
Emom 24 or 28
1) 10/12 cal row
2) 8-12 c2b or normal pull ups
3) 9/11 cal air bike
4) 8-12 wall ball shots @20/14lbs

Accessory
3x15 romanian deadlifts @35-40-45% of 1rm
3x12/12 seated kb press @10 or 12kg
3x20 toe touch abs crunch + 30 weighted ukraine twists
rest as needed