Warmup

Jerk:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
6.5 mins @ 2x28kg; 10 rpm = 70 reps (sped up last min)

Run:
1.5 miles in 10 mins

Grappling drills and free rolling:
1 hr

Stretch and done.