Warm-up:

3x
15/12 Calories row
10+10 1-Arm deadlifts
10+10 Half kneeling 1-arm shoulder press
7 Burpees
:40 Plank hold

Shoulder press, 5 x 6 @ 90% of last week 6RM

Push press,
2 x 10 @ 65%
2 x 8 @ 70%
6 @ 75%

Metcon (time)

5 Rounds for time:
5 Deadlifts @ 70%
10 Bar facing burpees

Bonus:
5 x 15 Banded pull-ups
4 x 12 1-arm behind the neck tricep extension
4 x 12 Reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry