Warm Up
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for clean&jerk and start warm up lifts.

Strenght
Squat Clean&Split Jerk 2x2+3x1 reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
3-4 rounds (every 4 mins)
15-20 wall ball shots
10-15 burpee box jumps