Warm Up With Rower
4 times 45 sec on / 15 sec off (add speed, start easy)
then 2 sets
10 scapula push ups
5+5 lunge elbow strech
5+5m crab walk forward/backwards
30s side plank holds
10 kb tater

with barbell 2 times through : + 3 clean high pull + 3 muscle clean + 3 tempo front squat + 3 tall power clean + 3 hang squat clean
rest 1 min bwn round

Weightlifing
A) Segment Power clean + Squat Clean – 4 to 6 x 1+1 @ 60+%1RM Power clean, go every 60 to 90-seconds

B) 3-5 times Single Power Clean, build to heavy single. Can be Power or Squat Clean. Go every 90-120 seconds.

Metcon Prep
2 rounds
Arch Snap to Hollow Body x 5 reps
SIngle Leg Transition on ring x 3+3 reps
Russian Dips x 3-5 reps

then test build to to deadlift and box jump ready.

then 2 rounds
1-2 ring mu / Bar Mu / Ring dips
4 deadlifts @85/52.5kg
8 box jumps
rest 1 min bwn round

Metcon

6 rounds for time
2 Muscle ups or 4-6 ring dips
8 deadlifts @85/52.5kg
12 box jumps to 60/50cm

Accessory Work
2 sets
45-60s Side Plank R/L
20-30 deadbugs
10 reverse snow angels
rest 1 min bwn round