Warm up
2 rounds
2 min cardio
10m tinsoldier walk
10m inch worm
15 banded good morning
2 wall walks

Strenght
4 sets
5 deadlift @50-65%
rest 1 min
5-10 z-press with db/kb's (light/mod weight)
rest 2-3 min

Metcon
Emom 12 or 16
1) Cardio Machine x 40 seconds @moderate pace
2) Farmers hold walking lunges x 8-12 reps
3) Cardio Machine x 40 seconds @moderate pace
4) Kipping Pull ups x 8-12 reps