Warm Up
2 rounds
2 min cardio machine
10+10 single leg hip bridges
10+10 upright row
10 burpees
10 box jump, step down

Metcon
2 rounds
15 db snatches @RX weight
15 burpee box jump overs @50/60cm
rest 1:1
2 rounds
12 db snatches @+2.5kg to RX weight
12 burpee box jump overs @50/60cm
rest 1:1
2 rounds
9 db snatches @+5kg to RX weight
9 burpee box jump overs @50/60cm
Step up on burpees, and step down from box. Keep db snatches unbroken sets and take a little rest 10-20 seconds before hitting burpee box jump overs. Do them with 70-80% effort.

Gymnastic Skill&Strenght
5 sets
30-40 seconds of double unders + 4-8 ring or bar muscle ups
rest as needed

Strenght and Conditioning
1 set
15 reps double db push press
rest 1 min
12 reps of double db push press
rest 1 min
9 reps of double db push press
same weights than on Snatches but 2xpieces of dumbbells
rest 3-5 min
1 set
4-5 legless or 5-6 normal rope climbs
rest 1 min
3-4 legless or 4-5 normal rope climbs
rest 1 min
2-3 legless or 3-4 rope climbs