Today will be a good one. Heavy lifts, a MetCon, and some cardio. Last day of the week, get a good workout in, rest this weekend and recover.
Dynamic warmup (10 min)
Strength
Front Squat - 2x5 @ 50%, 1x5 @ 60%, 2x5 @ 70%
Clean - 2x3 @ 50%, 1x3 @ 60%, 2x2 @ 70%, 3x2 @ 80%
DB Push Press - 5x5; moderate weight
Lateral Raise + Front Raise - 2x10+10; moderate weight
DB Straight Leg Deadlift - 3x8; 50# each hand or AHAP
BB Glute Bridge - 3x8; moderate weight
MetCon
Pull-up + KB snatch (16kg) + Push-up - 12 min AMRAP; 3 Pull-ups + 3 KB SN (per arm) + 5 Push-ups
Cardio
Shuttle Sprints - 3x150m; 1 min. between sprints
Static stretch (10-20 min)