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Strength
EMOM 8×2
Squat Clean 
*These are doubles. Once the bar hits the ground (you CAN drop from the top responsibly), immediately setup up for second rep. Start around 65% and add weight as form allows. Have your weight plates determined and out near your barbell for adding without wasting time. 

MetCon
50 Calorie Row
Then 5 Rounds of:
6 Power Clean (155/105)
8 Ring Dips
Then
50 Calorie Row

Core/Accessory
Tabata 
Alternating Side Plank on elbow