10min for Quality:

16-24 band pull down leg cycling
20sec Wall Sit (with one KB) (R+L)
10-14 Candle Sticks crunches (r+L)
1min rest

Push

10min to find a 1rep max HSPU
Then
3sets:
15-20 Ring Push ups
(start with a challenging feet position and walk up as you need to reach 15-20reps)
1min rest between sets

8min Amrap:

8 DB Snatches (R+L)
8 Burpee over DB

Front Squats

Find heavy weight for 3 reps.
then
4x 6 @ tempo 31x1 @ ~ 75% of 3RM

Accessories

4 sets of:
8-10 single leg rom. DL with KB
rest 30sec. after each side

Finisher

7min AMRAP of:
20 walking lunges
20m Double KB FR-walk
10sec. L-sit

Oly warmup

4 sets of
4 weighted boxjumps
3 normal boxjumps (high catch)
2 stepup boxjump (1 each side)
Rest 1 min

Powerclean

In 15 min build up a heavy set of 3/2/1 Power clean + 1 jerk

Finsher

"Barbell grip destroyer" for 4 min

WOD:

Bike or Row:

6 sets:
30sec on/ 30sec off

2min rest

6sets:
60sec on/ 30sec off

2min rest

6sets:
90sec on/ 30sec off

shoulder mobility

Shoulder and upper back