Warm Up
Mobility Flow as you like, dynamic streching etc band warm up as you like, full body
then
2-3 sets
15/12 assault runner
4 inch worm
4-8 strict pull ups
20+20m single arm kb oh carrying @16/24kg
16-20 heels over kb
then start to prep for jerks

Strenght
2 sets
5 push press@55-60%
4 push press@62-67%
3 push press@70-75%
2 push press@77-82%
1 push press@85-90% of 1rm push press
these shoud be done as minimum rest as can, but keeping quality.
time target is about 5-6 minutes per set.
rest 3-5 min and repeat
then
Excentric Jerk Dips 4x2reps@95-105% of 1rm jerk,4-5sec lowering and then fast up
rest 1-2 min

Short Skill Intervals
5 sets, new set every 2 min
5 deficit kipping hspu
5 burpee box jump overs @50/60cm
30 double unders or max reps du's in remaining time
time target sub 1 min on each set.

Metcon
Running
800m run@2km pr pace (try to speed up on each run a bit)
rest 50% of time last run took
600m
rest 50% of time last run took
400m

rest 50% of time last run took
300m
rest 50% of time last run took
150m