Warm up with 10 min ROW/SKI/ AirDyne.
INTERVALS. By the end of the 3 min interval your HR must be over 90-95% of your Max HR. 12x (maybe 10 for you or scale the weight) HANG CLEANS@ 40 kg followed immediately by ROW/SKI/AirDyne (your choice, does not matter, what matters is the HR as per above). Results and aims for ROW/SKI to be found in pic. Aim here is to tire the PULL and recruit more muscle and work under stress. Rest 90 sec between intervals.
Rest 5 min (incl the 90 sec of the last interval) between 1st and 2nd block.
12-15x (lower the reps or scale the weight) Front Squat @40% of your Max FRSQ, 50kg, immediately followed by step up and over @40 cm with a 10 kg plate OVERHEAD (can skip it if it is too much for you or cale the weight). Aim here is to tire your LEGS before the 3 min to recruit as many muscle fibers as possible and to work under stress. Rest 90 sec between intervals.
Rest 5 min doing a plank at the top position of a push up. Try it with Rings for a variation.
Cool Down with 10 min of easy anything. Do some foam rolls.