Warm up:
3 sets:
15/12 cal cardio
20 plank jack
30 sec wall sit
10/10 one arm upright row
Strength:
Squat clean+Split jerk+Squat clean+Front squat+Split jerk
2x(1+2+1+2+1) 75%
2x(1+1+1+1+1) 80%
3 x 15 Back Squat climbing weight
Metcon:
3 rds
100 Du /200 su
10 alt devils press 22,5/15 kg
20 pull up / band pull up / invertalt row
Accessory:
3 set
15 barbell skull chrushers
15 barbell biceps