Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2 rounds
:30 wall sit hold + 5 tempo air squat
:30 hip bridge hold + 5 tempo hip bridges
:30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps
then 1-2 rounds with barbell 5-10 reps per movement
back squat, strict press and thrusters, rest 1-2 min bwn set

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-70-75-75%
rest 2-3 min bwn sets
Strict Press 4x5reps@60-70-75-75% (start each rep as single/pause on front rack)
rest 2-3 min bwn sets
Thrusters 10-8-8-8 reps @60-65-70-75% of 1rm
rest 2-3 min bwn sets

Metcon (at 80-90% effort)
4 sets 2 min on / 2 min off (2 times both parts)
odd sets
3 devils press + 6 step back lunges + 9 kipping hspu
even sets
3 double db power cleans + 6 double db thrusters + 9 toes to bars

scale the reps for hspu and ttb for 5-9 to get unbroken set (goal is to get 2 rounds on that 2 min period) if that more time then finish even the round at 2 min 10 sec and rest 2 min after that before going next one.