Warm Up
2 rounds
1.5 min light run
1.5 min like ski
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 5x2+2 reps @65-75% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-12-8@40-45-55% and 4x5 reps@65%
rest 1.5-2.5 min bwn sets

Metcon
Emom 28-36
1) 45s moderate run
2) 10-15 wall ball shots
3) 45s moderate ski
4) 1-2 rope climbs

Accessory Work
3-4x8+8 single arm db press
2-3x6-10 GHR or Banded GHR
2-3x 12-20 v-ups + 20-30 russian twits + :15-20 boat hold only bodyweight
rest as needed