Warm Up
5 min mobility
2 sets
5 clean grip deadlift
5 hang muscle cleans
5 pause front squat
5 push press with pause at top
1-2 min cardio

Strenght
12-10-8-6 reps of
touch n go power clean&jerks @35-55% of rm pc&pj
rest 2-3 min bwn sets
FS + Pause FS (2-3sec) + FS 5x1+1+1 reps @55-75% of 1rm front squat
rest 2 min bwn set (pause is in bottom of squat)

Metcon
Tabata of
odd : burpee over bar
even : thrusters @20/30kg
4 times both movements