Shoulder Press 15 RM X 15 reps
20 Pull-ups
Push Press 15 RM X 15 reps
20 Pull-ups
Push Jerk 15 RM X 15 reps
20 Pull-ups

STRENGTH BIAS

Deadlift 3 x 5

Then choose one of the protocols
21-15-9 or 15-12-9 or 15=>21 Reps

Metcon (Aim for less than 10 min)

21 – 15 – 9 Reps
Burpee
Pull Ups
Row 400m (or run 400 or jump rope 150)

Finish with Gymnastic/Skill Development