Emom8
1. 40Sec Erg
2. 5 Thruster + 5 kang squat with barbell/ stick
3. 10 Abmat sit ups + 4 Burpees
4. 6+6 Windmill with plate

Then:
Clean and jerk progression
+build up to workout weight

Movement prep:
2x
2 C&J
2 Bar facing burpee