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
3-3-2-2-1-1-1 reps, building to heavy single
Power clean&jerk
rest 1-2 min bwn sets
Front Squat 5-5-3-3reps @70-85% of 1rm (RIR 1-2)
rest 2-2.5 min bwn sets

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