500m row then 500m bike
3x10 push ups, air squats, kb swings 53/35

1 min each leg couch stretch
1 min each leg barbell quad smash
1 min each sitting banded hamstring stretch

Weightlifting

Push Press (5x5 work up to a heavy set (out of rack)

Metcon (AMRAP - Rounds and Reps)

8 min AMRAP

1. 12hang dumbbell snatch 50/35/25/10
     50 double unders or 150 singles
2. 20 T2B
     15 dumbbell push press 50/35/25/10

At 3...2..1.go complete 2 rounds of 12db snatch and 50 double unders then 2 rounds of 20 t2b 15 dbpp for as many rounds as possible for 8 mins