Warm Up
3 times 40s easy/20s mod/10s fast , rest 20s bwn rounds
then some mobility and barbell warm up for clean&jerks
then prep for movements

Workout of the day
5-6 rounds for quality
15/12 calories with machine @easy/pace
2 clean pulls

2 squat cleans
2 split jerks
4-8 Strict Pull Ups or Hardened ring row
8-12 russian swing @16-24/24-32kg
8-12 hollow rocks