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
6-10 burpee pull ups / burpees to target + hardened ring rows
1 min rest
2 min cardio machine
8-10 double db power clean+push press
1 min rest
8-10 Shuttle Runs (2x5+5m)
12-15 kb deadlifts
rest 3-4 min bwn sets