Warm Up
2 rounds
2 min cardio
20-30 jumping jacks
8+8 single leg weighted hip bridge
8+8 single arm floor press
8 inch worms
:20-30 knee tuck hold from pull up bar

Strenght
Floor Press 2x10+3x5reps, building to heavy 5 rep set.
perform 12+12+8+8+8 reps of double kb/db deadlifts after floor press set
rest 2-3 min bwn sets

Metcon
3 sets

1 min Air bike
1 min shoulder to overheads @50/35kg (42.5/30 or 35/25kg)
1 min burpee over barbell
rest 1 min bwn sets