Warm Up
2 rounds
2 min fast walk/jog to light run
2 min easy to mod bike erg
5-7 romanian deadlifts
5-7 hang power cleans
5-7 push press (pause at top 1-2 sec)
20-30 controlled mountain climbers

Strenght
TNG Power Clean + Push Jerk 6x5 reps @60-65% of 1rm pc&pj
rest 1.5-2 min, SET MUST BE UNBROKEN AND TOUCH N GO
after last pc&pj set, take that rest and then
Deadlift 5-4-3-2-1-1-1-1@50%, build to todays heavy single in 10 minutes

Metcon
3 sets, new set every 8 minutes
700-800m run
20-25 box jump overs
20-25 wall ball shots
time target under 6 minutes per set. Cap 7 min.

Optional Accessory Work
2-3x12-15 shoulder flyes with plates
2-3x 12-15 band pull aparts with pause
2-3x 30-40sec of knee tuck hold from pull up bar
rest as needed