Warm Up
2 rounds
2 min run, bike or row (start easy, add speed)
20 banded monster walk + 20 banded air squats
:20 plank + 20/20s side plank holds
6-8 box jump, step down
8 db snatch alt hand
then some squat mobility

Strenght (20 min)
Back Squat 8-10x1-2reps@60%, build up on weights as you like.
rest 1-2 min bwn sets

Metcon
Emom 8
Odd : Toes to bars x 8-12 reps
Even : Box Jump, step down x 8-12 reps

rest 2 min

Emom 8
odd : DB Snatch x 8-12 reps @rx or rx+ (+2.5-5kg bigger db than usually)
even : DB Facing Burpees x 8-12 reps