Warm Up
2 rounds
2 min cardio machine
20 reverse lunges / walk lunges
20 bicycle crunch
10 kb tater (swing + front squat)

Strenght
Build to heavy 3 rep set on Power Clean (no tng, from dead stop each lift)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6's) and 2-3 min bwn sets (bwn 3's)

Metcon
2x6 min amrap / 3 min rest bwn
6 bar over burpees
3 squat snatch @65% of 1rm
36 double unders (max reps in 45 seconds)
target is 3-4 rounds per 6 min amrap.