Warm Up
3 rounds
40 sec easy + 20 sec moderate + 10s fast echo bike, rest 20s bwn sets
then 2 rounds
25+25m single arm kb oh/suitcase carrying with 16kg's
16 front rack walking lunges (controlled) with 16kg's
:30 hanging flutter kicks

Strenght
Double KB OH walking lunges 3-5x 12-16 reps @12-16/16-24kg kettlebells
rest as needed bwn sets
then 3-4 supersets
8-10 bear hug squats OR 4-6 sandbag cleans + 4-6 deficit kipping hspu ( plates or with parallettes)
rest as needed bwn sets

then barbell prep for metcon
3 sets with increased weight
5-7 deadlifts
3-5 hang power cleans
1-3 bar muscle ups (use some drill if needed)
rest as needed bwn sets

Metcon (80-90% effort)
7 rounds for time
7 deadlift @70/50kg
5 hang power cleans
3 bar muscle ups
time target 7-10 minutes.