Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
25+25m kb bottom up carrying
10 scapula pull ups + 10 kipping + hanging until 45 sec
:45 Front leaning on rings
then 2-3x5reps of burpee box jumps, sharp movement.

Weightlifting

5x Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @50-90% of 1rm strict press (pause on jerk catch position)
3-5x1 Push Jerk + 1 Split Jerk @70-80% of 1rm
rest 1.5-2 min bwn sets

Strenght
Bench Press 10-8-6-4 reps @60-70-75-80% of 1rm (last weight should feel heavy but 2-3 RIR)
perform 1-2 rope climb right after bench press
rest 2-3 min bwn sets

Metcon (all with 75-85% effort)
3 sets of
400m run
then 2-3 rounds of strict cindy with weight vest on or not you choose if needs it. (total is 6-9 rounds of cindy)
5 strict pull ups
10 push ups
15 air squats
then
400m run
rest 3min bwn sets
Keep quality on movements, tight body on push ups, no free landing on squats to save knees.