Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
25+25m kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30 sec
:30 Front leaning on rings
5 sharp box or squat jumps

Weightlifting
3x3 push press + 2 push jerk + 1 split jerk @40-70% of 1rm push press
3x1 push press +1 push jerk + 1 split jerk @75-85% of 1rm push press
rest as needed bwn sets

Metcon (all with 70-80% effort)
2 sets
600-800m Run OR 3-4 min cardio machine
15-20 strict or kipping pull ups / hardened ring rows (should be done in 2-4 parts)
25-35 push ups / box push ups (should be done in 2-4 parts)
35-50 air squats
rest 3-4 min bwn set