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 6x3+1 reps @60-65-70 and 3x75% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-10-8-6 reps@45-55-62-68% and 3x6 reps@72-75%
rest 1.5-2.5 min bwn sets

Metcon
Emom 28-40
1) 45s moderate run
2) 10-16 Pistol squats
3) 45s moderate ski
4) 1-2 rope climbs or 3-6 bar muscle ups

Accessory Work
3-4x8+8 single arm db press
2-3x6-10 GHR or Banded GHR
3-4x :20-30sec weighted side plank hold R/L
rest as needed