Warm Up
2 rounds
2 min cardio
5 inch worm + push ups
5 deadlifts
5 hang power cleans
5 front squats
5 push press or jerks
15 toe touch abs crunch
then some mobility prep and start to work on heavy triple, every set count after warm up

Strenght (20 min)
Power Clean + Push Jerk 5-5-3-3-3, building in weights to heavy triple.
rest 1.5-2.5 min

Metcon
Every 2 min for 16 minutes
Odd: 25/20 calories row, run, bike erg, ski or 20/15 cal air bike (mod/fast)
Even : 8-12 box jump, step down + 6-12 handstand push ups