Warm Up
2 rounds
2 min cardio
20m bear crawl
10m burpee broadjumps
10m tin soldier walk
10+10 single arm press
10+10 suitcase deadlift

Strenght
Shoulder Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
6-8 sets, go new set every 2 minute
4-5 burpee box jumps / step ups
4-5 power cleans@50-60% of 1rm
time target under 60seconds, time cap 75 seconds.