Warm up
3 rounds

1:00 cardio machine
5+5 plate halos
10 gtoh with plate
10 goblet hold reverse lunges
20 plate hops
5+5 plate windmill

Front rack lunge testing + MIlitary Bench press places ready

WOD
5 rounds of supersets
10 double db/kb front rack step back lunges
5 military bench press @60-70% of 1rm, pause 1 sec on each rep on chest.
rest 2-3 min bwn rounds

Weightlifting
Pause Split Jerk From Rack 3x2@75-85% of 1rm jerk. (pause 2sec on catch position)
If your lower back are feeling ok then you can Pause Front Squat also 3x2 reps @75-85% of 1rm clean. (pause for 2seconds on below parallel)
rest 2 min bwn sets

Accessory Work
3 sets
12-15 Banded KB Russian Swings @12/16kg
12-15 French Tricep turns with 2db's (lay on floor)
12-15 Bicep curls with db's (standing alt hand)
rest 2-3 min

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min glute smash with roller
1+1 min wall pec / bicep strech