Warm Up
3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
5+5 lunge + streching + 5 pause wall squats
:30 Push Up Plank
5 HR push ups
5+5 single arm kb snatch
5+5 half kneeling kb bottom up press
10 alt leg v-ups

Strenght

Overhead Squat 3x5 and 2x3 reps@50-70%
rest 1.5-2.5 min bwn sets
Bench Press 3x5 and 2x3reps@50-70% of 1rm
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 15 minutes (5sets)
5+5 kb hang snatch
5-10 strict pull ups or 8-12 ring row
15-20 alt leg v-ups