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
10-8-6-4 reps of
touch n go power clean&jerks @45-65% of rm pc&pj
rest 2-3 min bwn sets
Pause FS (2-3sec) + FS 5x1+2 reps @60-80% of 1rm front squat
rest 2 min bwn set (pause is in bottom of squat)

Metcon
Tabata of
odd : kb swings @24/16kg
even : wall ball shots @9/6kg
4 times both movements