Warm up - 3 x 30 sec HS Hold (lat stretch between each one), 1k easy bike, couch stretch, straddle hamstring stretch, 2 rounds of: 20 banded pull aparts + 10 shoulder rolls + twisted cross stretch.
5 Rounds
1 Mile Bike
20 Strict Press 30% Jerk
100 Double Unders
Deadlift 3x5 (work to a heavy 5)
Snatch Grip Push Press 3x5 with 80% of your best SNGPP (pause in the power position for 1-2 seconds)
You can supper set these to make it go faster if you like
8x8 DB Lateral Raises (15 sec rest Per set)
4x12 Chest Supported Pronated Grip Rear Delt Fly (squeeze the reps)