Warm Up
2 rounds
2 min rowing or air bike
10+10 single arm press + 10 db halos
10+10 single leg RDL + 10 db good mornings
:60 Front Plank Hold
then some mobility for push press and deadlifts

Strenght
Push Press 3x5 reps, build to moderate heavy 5 rep set.
rest 2-3 min bwn sets
Deadlift 3x5 reps, build to moderate heavy 5 rep set.
rest 2-3 min bwn sets
Start moderate and build to Moderate heavy means there is 3-4 reps in tank.

Strenght and Conditioning
emom 4 or 5
5 double kb hang cleans + 5 thrusters @10-16/16-24kg kettlebells
rest 1 min
emom 4 or 5
4 double kb hang cleans + 4 thrusters @12-20/20-28kg
rest 1 min
Emom 4 or 5
3 double kb hang cleans + 3 thrusters @16-24/24-32kg

Accessory Work
2 x 15 reverse flyes with light dumbbells
2x 15 plate behind neck ghd back extensions
then perform 10-20 min light pace cardio with sledge pulling or fast walking or bike erg