Warm Up
Band Pull Aparts + Banded Hip Activation
then
3 rounds
:40 sec of easy/mod/fast row
6+6 plate halos
6 plate ground to overhead
6 plate goblet hold thrusters
3 inch worm with push up + :20 HS Hold
6 scap pull ups + 6 kip swings
then start to climb for workout weight of c&j and test movements

Metcon
8 min AMRAP
2-3 Bar muscle ups / Banded bar mu / burpee pull ups
10-12 Wall balls
2-4-6-.. Power Clean&Jerk @60/42.5kg

rest 3 minutes

8 rounds 40s on / 20s off
Row For Calories

rest 3 minutes

8 min AMRAP
8 DB snatch, alt hand @ 22.5/15kg
8 Box jumps, 60/50cm
8 Hspu (Kip or strict)

rest 3 minutes

8 rounds 30s on / 15s off
Bar Facing Burpees

Cool down
3-5 min light cardio
1-2 min couch strech each side
1-2 min prayer pose strech (deep breaths during it)
1-2 min upper trap smash with lacrosse ball or with bar on rig and roll under it.