Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
Tall snatches 4x4reps@25-35% of 1rm snatch + 4-6 strict c2b pull ups/chin ups or strict pull ups/chin ups
rest 2-3 min bwn sets
Snatch Balance+ Overhead squat 4x2+2reps@70-75-80-85% of 1rm snatch + 4-6 hardened ring rows
rest 2-3 min bwn sets

Metcon (at 75-85% effort)
3-4 sets
4 min on / 2 min off
25/20 calories bike erg
15 deadlifts @60/42.5kg
10 hang power clean&jerks
remaining time max thrusters
weight categories
60/40kg
50/35kg
40/30kg
you should be able to get at least 10 thrusters in. Purpose is not to going all out on this so pace it that way!