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
5x2 split jerks @65-85% of 1rm
rest 1.5-2 min bwn sets

Metcon
4 rounds for time
16-20 v-ups / alt leg v-ups
12-15 kipping pull ups / hardened ring row
12-15 hr push ups
2-3 wall walks
time cap 15 minutes