Every 3 min x 4 sets:

10-12 seated barbel press from rack
20-30 sec weighted plank hold

add weight every set, do not go failure!

METCON- E.M.O.M x 20 MIN

min 1= 15 push ups/knee push ups
min 2= 15-18 box jump
min 3= 18 DB/KB clean & jerk/press
min 4= REST

DB RX = 22.5/15 kg
KB RX = 24/16 kg