Warm Up
2 rounds
2 min cardio machine
5 inch worm + push up : 20 wall walk hold
10+10 single arm press / push press
10-15 tempo ring rows
10 squat jumps
then some front rack/oh mobility and start warm up sets

Strenght
Push Press 2x10 + 2x8 reps@55-60-70-75% of 1rm
Strict Handstand Push Ups / Z-press with double db's 3x5-10 reps
rest 1.5-2.5 min bwn sets

Metcon
3 rounds, each for time, alt time full round with partner
6-10 burpee pull ups
12-16 db snatch
12-16 box jump, step down (scale to box step up)
time target per set 2-2.5 min