Warm Up
5 min cardio, add speed each min
then 2 x
10 romanian deadlifts + 10 deadlifts
3/3 single arm devils press + 10 ring rows
5/5 lateral box step up + 5 box jump, step down

Strenght
Deadlift 2x10 + 2x8 reps@55-60-70-75% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-3 min bwn sets

Metcon
20 min emom
1) double unders x 40-45 seconds
2) devils press x 4-5 reps
3) air bike or rowing x 40-45 seconds
4) kipping pull ups x 6-12 reps