Warm up
3 Rounds:
30 Plate Hops
15 Air Squats
10 DB Shoulder to Overhead (Each Side)

Metcon
2 Sets
AMRAP 8 :
8 Single Arm Dumbbell Squat Snatch 15/22,5kg
8 Box Jump 50/60cm (with step down)
-Rest 2 minutes between sets-

Accessory Work "Ab Burner"
2 Sets:
:30 Side Plank Hold
1:00 Flutter Kicks
:30 Side Plank Hold
1:00 Flutter Kicks
-Rest 1:00 B/T Sets-
-then-
Strict Pull Up / Bed Sheet rows / Ring row / SIngle arm kb row's ..
3 Sets of Max Reps
rest as needed