Warm Up
2 rounds
2 min air bike
10+10 kb bottom up press + 20-30 mountain climbers
10+10 RDL + 5-10 rolled up ghd back extensions
:60 Front Plank Hold
then some mobility for push press and deadlifts

Strenght
Snatch Grip Push Press behind neck 3-4 sets, build to heavy 5 rep set.
rest 2-3 min bwn sets
Snatch Grip Deadlift x 3-4 sets, build to heavy 5 rep set. (use straps)
rest 2-3 min bwn sets
Start moderate and build to heavy means there is 1-2 reps in tank on last set.

Metcon
3 rounds for time
12 deadlifts @15-20/20-25kg dumbbells
12 box jump, step down 50/60cm
12 strict hspu
rest 5 min
3 rounds for time
9 deadlifts @17.5-25/25-32.5kg dumbbells
9 box jump overs 50-60/60-75cm
9 strict hspu
rest 5 min
3 rounds for time
6 deadlifts @20-30/30-40kg dumbbells
6 high box jump 60-75cm/75-84cm
6 strict hspu
Masters 45+/Scaled 9-7-5 reps on each movement. Scale hspu 7-5-3 or GO FOR KIP hspu if its better choise for you.
Total volyme is 36+27+18 reps on RX version / 27+21+15 reps on masters/scaled, choose what ever is best for you. Should not be too hard to do, and be smart with hspu scaling/rep amount.

Accessory Work
3 sets
10-12 pause reverse flyes / band pull aparts with pause
10-12 single leg calf raises R/L
rest 1-2 min bwn sets