Warm Up
2 sets
2 min cardio
5 russian baby strech / tempo wall squats
5+5 squat strech / tempo cossacks
5 inch worm + push ups
then 2 sets with empty barbell
5 romanian deadlift
5 power cleans
5 pause front squat
5 push press with pause at top
then start to climb up for workout weights

Strenght
5x3 reps of
Power clean&jerks @60-80 of rm pc&pj (not must be tng)
rest 2-2.5 min bwn sets
Front Squat 3x5reps @70-80% of 1rm (RIR 1-3)
rest 2-2.5 min bwn sets

Metcon
Tabata with Air bike or Rower (90% effort)