strength
CF power
Push press
1X3 75-80%
1X2 90%
2X3 85%

CF varied
Push jerk
3 x 5 @ 40-60% of 1 RM

MetCon
4 rounds for KB swing reps:
Within 2 minutes:
250m row
5 burpee box overs 20

KB swing 24/16kg remaining time

rest 1 minutes between rounds