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 4-5x8-10 reps @50-55% of 1rm pc&pj
rest 1.5-2.5 min, SET MUST BE UNBROKEN AND TOUCH N GO
Deadlift 10-8-6-5-4 reps@50-58-65-70-75% and 3x2 reps@80-90%
rest 1.5-2.5 min bwn sets

Metcon
Emom 20-28
1) 45s moderate/fast run
2) 8-12 strict hspu (ub or in 2 sets)
3) 45s moderate/fast bike erg
4) 10-15 ghd sit ups

Optional Accessory Work
2-3x12-15 shoulder flyes with plates
2-3x 12-15 band pull aparts with pause
2-3x 24-30sec of knee tuck hold from pull up bar
rest as needed