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 2 rep max
+
5 x 2 @ 90%

Push press

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

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Metcon

“Jack”
As many reps as possible in 20:00 minutes of:
10 Push press 50/35kg
10 Kettlebell swings 24/16kg
10 Box jumps 24/20”

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Bonus:
6 x 12 Banded pull-ups
5 x 10+10 Seated 1-arm shoulder press

Core:
3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

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