Warm Up
2 rounds
2min of cardio, add speed
8-10 half kneeling kb/plate bottom up press R/L
8 controlled ring rows
16 hollow rocks
4-6 burpee box jumps/step ups

Weightlifting
3x2 push press + 2 push jerk + 2 split jerk @40-65%
3x1 push jerk + 2 split jerk @70-85% of 1 rm
rest as needed bwn sets

Metcon
20 min amrap with partner
10 pull ups / banded strict pull ups
20 push ups
30 air squats
20/16 calories of cardio machine