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 (pause on catch) + 1 split jerk (pause on catch)
5x1 push jerk + 1 split jerk @60-80%
rest 1.5-2 min bwn sets

Metcon
15 min at 80% effort
50 du or 45 sec of double unders/single unders
5 burpees
5-10 push ups
5 strict pull ups
5-10 kipping pull ups / ring rows
15 air squats