Warm Up

3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
5+5 lunge + streching + 5 pause wall squats
:30 Push Up Plank
5 Pike Push Ups
5+5 single arm kb squat clean
5+5 single arm kb push press with 2s hold at top on each rep
10 alt leg v-ups

Strenght

Push Press 3x5 and 2x3 reps@50-55-60-65-70% of 1rm
rest 1.5-2.5 min bwn sets
Squat Cleans 3x3 and 2x2reps@50-55-60-65-70% of 1rm
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 12 minutes (4 sets)
4-6 double kb hang power clean + jerk

8-12 ring rows
12-16 jumping lunges