Warm Up
band pulls + banded hip activations
then 3 rounds
1 min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plank

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/3+3/2+2/2+2reps@65-75-85-90% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 5+5+4+3+3reps@60-70-80-85-90% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@35-50-60-70 ja 75-80% + 8-10 standing tricep extension with dumbbell
rest 2-3 min bwn sets

Metcon / strongman work (zone 3-4) this is more like for quality.
2-3 sets of :
15-20m sledge push + 15-20m hand over hand sled pull
straight to
40-50m sandbag bear hug carrying @40-45/55-70kg
straight to
15-20m sledge push + 15-20m hand over hand sled pull
rest 2-3 min bwn sets