Warm Up
3 sets
1:00 cardio (add speed each round)
5 muscle cleans
5 front squats
5 hang squat clean thrusters
10 scapula pull ups
3-4 burpee pull ups

then start to prep for pc+pj+thrusters

Strenght
Every 1.5 min for 15 minutes (10 sets)
1 power clean + 1 push jerk + 1 squat clean thruster @50-70% of 1rm clean&jerk

Metcon
For time
12-9-6-3 reps
OHS @15-25/20-40kg
Bar facing burpees
go at 80% effort- ohs ub, burpee step up and jump over

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.