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 box jumps

Weightlifting

3x1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @light to moderate weight
4x1 Push Jerk + 1 Split Jerk @moderate to mod/heavyish
rest 1-2 min bwn sets

Metcon
2 sets of
250m run / 1.5 min cardio machine
then 2-3 rounds
4 strict or kipping pull ups
8 push ups
12 air squats
then
250m run / 1.5 min cardio machine
rest 3 min bwn sets
70-85% effort, zone 3-4.