Warm-up:

3x
15/12 Echo bike
20 Cossack squats
10+10 Half kneeling 1-arm shoulder press
8+8 Dumbbell snatches
:30 Plank hold

Shoulder press,
4 x 8 @ 90% (of last week 8rm)

Push press,
2 x 10 @ 58%
2 x 8 @ 64%

Metcon (time)

3 Rounds for time:
20/15 Calories echo bike
20 Dumbbell squat snatches, alternating arms. 22,5/15kg

Bonus:
5 x 15 Banded pull-ups
4 x 12 Seated dumbbell shoulder press
3 x 10 Reverse hyper

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