Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
6-8 half kneeling kb bottom up press or arnold db press R/L
6-8 single leg rdl + clean R/L
6-8 burpees
6-8 tempo ring rows

Weightlifting
3x2 push jerk + 2 split jerk (pause on catch) @light/moderate
4x1 push jerk + 1 split jerk @moderate to heavyish
rest 1.5-2.5 min bwn sets

Metcon
12 min at 80% effort
45 sec of double unders/single unders
10 push ups
10 pull ups / ring rows
10 v-ups
10 kb swings

Cool down
5-10 min recovery bike / air bike / jog&walk