Warm up
3x40s easy/20s moderate/10s fast cardio, rest 20s bwn.
then 2 rounds
20 band pull aparts or ring row
15 hip bridges
10 box jump, step down
5 burpee pull ups
then some short barbell warm up for power snatching and start main part

Strenght
Power Snatch 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1-2 min bwn sets

Metcon
Intervals 3x2min on / 2min off
15-20 wall ball shots
8-10 lateral burpee over barbell
max reps power clean&jerks in remaining time @45-55% of 1rm pc&pj.
alt time with partner full round