Warm Up
2 rounds
2 min cardio
20m bear crawl
10m burpee broadjumps
10m tin soldier walk
10+10 single arm press
10+10 suitcase deadlift

Strenght
Shoulder Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
For time
40 handstand push ups or 60 perfect push ups (time cap 4 min)
then
250m run
10 Power Cleans 70/45kg or max 75% of 1rm power clean
240m run
8 Power Cleans
250m run
6 Power Cleans
time target sub 12 min, time cap 15 minutes.