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 5x5 reps@60-70-75-80-85% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-3 min bwn sets

Metcon
20 min amrap@treshold pace
15/12 calories row,ski,berg or 12/10 cal air bike/assault runner
10 db snatch
10 wall ball shots
10 toes to bars / leg raises / v-ups