WOD Prep after thrusters
2 sets
10/8 cal air bike
8 db bench press @moderate -> wod weight
8 power cleans, starting at light -> mod weight

Metcon
2 sets for quality/time:
24/30 calories of air bike
then

12-10-8 reps
Double DB Bench Press @10-15/17.5-22.5kg's
6-5-4 reps
Power Cleans @50-55% of 1rm
rest 1:1 and repeat

First Complete the bike with mode/fast pace.
Then 12 db bench, 6 pc, 10 db bench, 5 pc and 8+4 reps.
Rest same time it took and repeat.

Score is total time of both sets.
Choose weight on db bench press that way you can go unbroken sets but last reps will be moderate heavy, controlled movement. NO free drops!
Power cleans should be done as fast singles and lift should start about every 6-8 sec.