Warm Up
4 min cardio machine
6-8 inch worm + push ups
6-8 squat strech per side
then 2 rounds
5 clean pulls
5 tall power cleans
5 front squats
5 push press
then 2 rounds
3x the first complex with barbell

Strenght
Power clean+push press+squat clean+split jerk 3x1+1+1+1reps@35-50%
then
Squat Clean + Split Jerk 3x2+2reps@60-70% of 1rm
then
Squat Clean + Split Jerk

5 sets 1+1reps@75-90%, rest 20-30s, 1+1reps@75-90% of 1rm

Metcon
2xTabata, first one will be the warm up tabata
alt time with partner, use air bike or rower