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 slow excentric split jerks + 2 split jerks (pause on catch) @35-55% of1rm
2-2-2-1-1-1 reps of split jerks @build to heavy single, starting at 65% of 1rm
rest 1.5-2 min bwn sets

Metcon
15 min at 70-80% effort
50 du or 45 sec of double unders/single unders
10 push ups
10 pull ups / ring rows
10 v-ups
10 kb swings