Metcon
For Time:
30 GHD Sit Ups / V-ups
40 Shoulder to Overhead (42.5/30kg)
30 GHD Sit Ups / V-ups
40 Push Ups
30 GHD Sit Ups / V-ups
rest 5 minutes
40 shoulder to Overhead (42.5/30kg)
30 GHD Sit Ups / V-ups
40 Push Ups

Second metcon for the day, before deload is midline madness, stamina and also pressing endurance/shoulder burn after thrusters.
Be smart with barbell and push ups, you might go for 4-6 sets with barbell and push ups even more.