Warm Up
5 min cardio, add speed each min
then 2 x
10 romanian deadlifts + 5 muscle snatch
10-15 v-ups
5/5 lateral box step up + 5 box jump, step down

Strenght
Deadlift 10-8 and 3x6reps@55-60-70-75-80% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-3 min bwn sets

Metcon
16 min amrap @treshold pace
4 wall walks
4 power snatch @60% of 1rm
12 pistol squats/weighted step back lunges
12 toes to bars / kte / v-ups