Warm Up
Band Pulls + Banded Hip Activation
then 2 sets of
8/8 single leg rdl + clean + press with 7.5/12.5kg dumbbell
8/8 single arm front rack squat
8 muscle snatch with barbell
8 thrusters with barbell

Weightlifting
muscle snatch + power snatch + snatch @35-50% x 2+1+1 x 3 sets
snatch 2x3reps@50-60% and 4x2reps@65-75%
power clean + push press + clean + jerk 3x1+1+1+1reps@35-50%
clean+jerk 2x2+2reps@50-60% and 4x2+1reps@65-75%

Metcon
Tabata with Air bike @80-85% effort (rennon kovaa, ei paineita)

Accessory Work/cool down
2 sets
20 alt leg v-ups + 20 weighted and controlled russian twits + 2min easy air bike
rest 1 min