Warm Up (15min)
Band Pull Aparts/Twists/Row etc..
Banded Hip Activation
then
3x40s easy/20s mod/10s fast cardio (20 s rest bwn)

Strenght (20-25min)
2 sets with barbell
5 strict press + 5 push press + 3 push jerks +3 split jerks
rest 30-45s bwn
5+5+5 reps of push press @35-50% of 1rm jerk
3+3+3 reps of push jerks @55-60-65% of 1rm jerk
1+1+1 reps of split jerks @70-75-80% of 1rm jerk
Rest 1-2 min bwn sets

Metcon
4 sets 1 min on / 1 min off
3-4 shuttle run (1 shuttle run is 7.5+7.5m)
max reps of burpee box jump/step overs (50/60cm)
target 6-8 on bbjo on each round