dynamic warm up
30 pvc pass throughs
wall tricep and shoulder stretch 45 sec each arm each stretch.

Power Cleans  

5 mins to warm up to a semi heavy or 70% of 1rm PC
10 mins EMOM 3TNG PC

Metcon (Time)

kb swings 70/53
kb SDHP 70/53
kb gobbled squats 70/53