Warm Up
2 rounds

1.5 min cardio

30-45sec jump rope
5 burpees
10 ring rows
10 alt hand power clean&push press
5+5 suitcase deadlifts

Metcon

3 Sets
1 min jump rope
4-6 burpee pull ups / 4-6 burpees + 4-6 hardened ring row
1 min rest
2 min cardio machine
6-8 double db power clean+push press
1 min rest
6-8 Shuttle Runs (2x5+5m)
8-12 kb deadlifts
rest 3-4 min bwn sets