Warm Up
5 min cardio, add speed each min. Start very easily. Perform 3-4 burpees every min. (15-20 total)
then 2 x
10 romanian deadlifts + 10 deadlifts (second round 35/50kg)
5/5 lateral box step up + 5 box jump, step down
1:00 plank hold / :30 side plank hold R/L on second round

Strenght
Deadlift 2x5+2x3 reps@55-60-70-75% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-2.5 min bwn sets

Metcon
3 sets
15/12 cal air bike
10-15 double db bench press @rx dumbbells
10-15m farmers hold lunge walk @rx dumbbells
60 double unders (max 1 min)
rest 3 min bwn sets