Warm Up
3 min cardio machine
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict chin ups
16 hollow rocks
8 box jumps/ squat jumps

Weightlifting

3x2 Push Press + 2 Push Jerk + 2 Split Jerk @35-65% of 1rm jerk (pause on jerk catch position)
3-4x2 Push Jerk + 2 Split Jerk @70-80% of 1rm
rest 1.5-2 min bwn sets

Metcon
3 sets at 75-85% effort
600-800m Run / 3-4 min cardio machine
12-18 strict or kipping pull ups
20-30 push ups
25-40 air squats
rest 3 min bwn sets