Warm Up
2 rounds
1.5 min cardio
5 inch worm + push ups
5-10 burpees
10+10 single arm kb swings
20 alt leg v-ups

Workout
2 sets
24/30 calories of rowing/ski/berg or 20/25 cal air bike
then

12-10-8 reps
Double DB Bench Press or Barbell Bench Press @mod heavy / 60-65% of 1rm
6-5-4 reps
Sandbag cleans @35-45/45-68kg or 12-10-8 Reps american kb swings
rest 1:1 and repeat / alt time with partner full round

First Complete the bike with mode/fast pace. Then 12 db bench, 6 sc
10 db bench, 5 sc and 8+4 reps. Rest same time it took and repeat.

Accessory Work
3 rounds
16-20 landmine twist @5/10kg extra weight on barbell
8-12 strict chin ups
20-30 deadbugs
rest 1-2 min