Warm Up
3 rounds
1 min cardio, add speed
3 inch worm + push up
6 cossack squats
9 hollow rocks

Strenght
Thrusters 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
1.5 min of rowing or air bike @moderate or mod/fast pace
6-8 tng power clean&jerks @15-25/20-40kg
8-10 front squats
rest 1:1 bwn sets, alt time with partner full round