Warm-up:
500m row
50 power clean
50 strict press
Barbell cycling:
EMOM 10':
1power clean+1push press+1push jerk
E3MOM12':
10power clean+10push press
Strenght:
13': Heavy front squat
Metcon:
21-15-9
Power clean@50/30
T2B
Rest 5'
15-12-9
Push press@70/50
Pull-ups