Warm Up
2 rounds
1.5 min cardio machine
25+25m kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30 sec
:30 Front Plank Hold
5 sharp squat jumps

Weightlifting

3x1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @light to moderate
3x1 push press + 1 Push Jerk + 1 Split Jerk @moderate to heavyish
rest 1.5-2 min bwn sets

Metcon
2 sets @70-80% effort
2 min run or cardio machine
-into-
2 rounds
5-7 Pull ups or ring rows
10-14 push ups
16-20 air squats
-into-
2 min run or cardio machine
Keep quality on movements, tight body on push ups, no free landing on squats to save knees.
rest 2 min bwn sets
time cap 20 minutes.