Warm Up
2 rounds
1.5 min light run
1.5 min like air bike
10 Romanian deadlifts
5-7 hang muscle clean + press / hang power clean + push press 2nd round
5-7 pause front squat, fast up
20 weihted deadbugs

Strenght
Power Clean + Push Jerk 5+5+3+3+3 reps @60-65-70-75-80% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-10-8-6 reps@45-55-62-70% and 3x5 reps@75-78%
rest 1.5-2.5 min bwn sets

Metcon
Emom 28-40
1) 45s moderate run
2) 10-16 front rack walking lunges with double kettlebells @16/24kg's
3) 45s moderate air bike
4) 10-20 push ups

Accessory Work
2-3x6-10 GHR or Banded GHR
2-3x 30-40s heavy dumbbell single arm farmers carrying R/L
rest as needed