Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
25+25m kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30 sec
:30 Front leaning on rings
5 sharp box jumps

Weightlifting

3x1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @35-65% of 1rm jerk
4-5x1 Push Jerk + 1 Split Jerk @70-80% of 1rm
rest 1.5-2 min bwn sets

Metcon
2 sets of
400m run / 2 min cardio machine
then 2-3 rounds
5 strict or kipping pull ups
10 push ups
15 air squats
then
400m run / 2 min cardio machine
rest 3min bwn sets
Keep quality on movements, tight body on push ups, no free landing on squats to save knees.
70-85% effort, zone 3-4.