Strength:
Back Squat
A) 5*5 with weight from elements
B+C+D) 2-2-2-2-2-2 (add weight each set)

MetCon: 3RFT
21 KB Swings
12 Burpee Box Jumps
400m Run

Olympic Weightlifting:

1. Hang snatch 3x3x80% / 2x2x85% / 2x1x90%
2. TNG Power Clean: 5×50-5×55-5×60-5×65-5×70 / 3×75-3×80
3. Back squat 6x3x80%