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 muscle clean + press / hang power clean + push press 2nd round
10 back rack step back lunges
20-30 controlled mountain climbers

Strenght
TNG Power Clean + Push Jerk 9+6+3+3+3 reps @50-60-70-75-80% of 1rm pc&pj
rest 1.5-2.5 min, SET MUST BE UNBROKEN AND TOUCH N GO
Deadlift 12-10-8-6 reps@45-55-62-70% and 3x4 reps@78-84%
rest 1.5-2.5 min bwn sets

Metcon
Emom 16-24
1) 45s moderate/fast run
2) 8-12 weighted box step overs with rx db's
3) 45s moderate/fast bike erg
4) 10-20 pull ups (do these in 2-3 sets with small breaks)

Optional Accessory Work
2-3x12+12 single arm push press @rx db or rx+ db
2-3x 12+12 single arm db row @rx or rx+ db
2-3x 24-30 weighted russian twist + 12-20 alt leg v-ups
rest as needed