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 15 minutes (5sets)
4-6 double kb hang power clean + jerk @2x12-16/20-24kgs
8-12 kipping or butterfly pull ups
12/15 standing bike erg

Accessory Work
3 sets
8/8 curtsy lunges
8/8 single arm db row
8/8 windmill
rest 1-2 min bwn sets