Warm-up:

3x
15/12 Calories row
20 Alternating lunges
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
10 Spike-ups on rower

Build up to a heavy, but fast moving weight in a complex of:
“Power clean + Front squat + Clean + Push press + Jerk” in 15:00 minutes

Shoulder press, climb up to a 4x10 @ 90% of the heaviest set of 10 shoulder press from last week.

OR

Shoulder press, climb up to a 10RM + 3x10 @ 90% of the heaviest set of 10 shoulder press.

Core:
3x
20 Slow knee tucks
18+18 1-Arm side plank hip touches

Bonus:
4 x 10+10 Box step-ups
4 x 15 Toes up romanian deadlifts
3 x 10 Hamstring curl on rower