warm up

400 m run
1 min dead hang
1 min scorpion kicks
empty bar
10 deadlifts
8 front squats
6 hang squat clean to thruster
135/75++ or as form allows

metcon

250m run (around full gym)
then
3 rounds of
12 front squats
12 strict pullups

250m run (around full gym)
then
3 rounds of
9 cleans
9 toe to bar

250m run (around full gym)
then
3 rounds of
6 squat clean thruster
6 bar jumping burpees

cooldown

100 hollow rocs
3×12 L sit raises