Strength:
5 sets for max load:
Power Clean + Front Squat (2+2)

Metcon:
For Time:
800m Run
80 Wall balls (#10/6)
40 Burpees
20 Deadlifts (#100/70)
800m Run

Weightlifting:
-Kettlebell jump squat and high pull

-Start position static hold

-Snatch pull with 5sec pause below knee

3×8 (80%) escending weight

-Snatch pull with 5sec pause below and above knee

2×8 (80%) escending weight

-Snatch pull white wal 1sec pause below and above knee

1×8 (80%) escending weight