Warm Up
2 rounds
2 min cardio
15+15m single arm kb bottom up carrying
15 band pull aparts or ring rows
5-10 hr push ups
:40 Plank Hold
then some barbell prep for split jerks

Strenght
Split Jerk From Rack 5x2reps @60-75% of 1rm
rest 1.5-2 min bwn sets
Pause Bench Press 5x2reps @60-75%
rest 1.5-2 min bwn sets

Metcon
20-25 min emom
1) rowing x 40 seconds
2) ski erg x 40 seconds
3) air bike x 40 seconds
4) double/single unders x 40 seconds
5) rest