Warm-up:

3x
18/15 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
10 Hanging knee tucks
10 Push-ups

Then

3-5 x 1-5 Bar muscle ups

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Shoulder press
6 x 3 @ 90% of last week 3RM

Push press

Set of 6 (3 reps in reserve)
2 x 4 (3 reps in reserve)
2 x 2 (3 reps in reserve)

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Metcon:

As many reps as possible in 10:00 minutes of:
2-4-6-8.. Power cleans 60/40kg
10 Toes to bar
50 Double-unders

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Bonus:

Banded pull-ups 6 x 12
5 x 15 Banded pushdown
3 x 10 Glute/hamstring raise on GHD

Core:

3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

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