Nemefit!

Warmup:
200m run
PVC hang power cleans

Hang power clean:
Warm up 5-3 at 85-115 (except I did power cleans instead of hang power cleans)
Then 2-2-2-2-2-2-2-2 at 125. Except I couldn't do any because my hands are massively ripped and I already did 120 box jumps tonight. Whoops. So I did 16 hang power high pulls and did not graduate to the next weight. Try again next week.

Front squats:
Warm up 5-3 at 45-85
Then 3-3-3-3 at 140

MetCon:
95 lbs barbell
Each minute, clean the bar from the floor, then do the same # of thrusters as the round # you're on (so, start with 1 thruster, add 1 thruster each successive round), then do 5 back squats. You're done when you can't finish the round in a minute.
I got 5 rounds.