Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
5 sharp squat jumps
then barbell prep as needed

Weightlifting

3x3 Strict Press + 3 Push Press + 2 Push Jerk + 2 Split Jerk @60-85% of 1rm strict press
3-5x1 Push Jerk + 1 Split Jerk @65-85% of 1rm (pause 1-2 sec on jerk catch)
rest 1.5-2.5 min bwn sets

Strenght
Military Bench Press 8+8+6+6@60-65-70-75% of 1rm (from 2 weeks ago)
perform 1-2 legless rope climb right after
rest 3-4 min bwn sets

Metcon
3-4 sets of:
15/20 calories echo bike @moderate
2-4 wall walks
4-8 bar muscle ups / c2b pull ups+ push ups

15/20 calories echo bike @moderate to fast
rest 2 min bwn sets

Accessory Work
2-3 sets
15-20 ghd sit ups
:45-60 plank hold
16-20 weighted russian twits (heavyish weight)
rest 2-3 min bwn set