Warm up: 

15 min air bike
10x10yd bear crawl at ever 10yd perform 10 push ups

Weightlifting

PRESS COMPLEX 

12min EMOM mins to work up to a heavy pressing complex of
3 strict press, 2 push press, 1 push jerk/split jerk
weight out of rack

Metcon (Time)

4 rounds for time
200m row
15 burpees over the rower