Warm Up
2 rounds
2 min cardio machine
20-30 banded side steps in place
6-8 single leg rdl R/L
40-60s plank hold
6-8 box jump, step down

Strenght Superset:
Build to heavy 8-10 rep set on Deadlift (TNG or death stop)
5x8-10reps@35-70% of 1rm. On last set 2-3 RIR.
perform 4-6 box jumps after dl set
rest 2-3 min bwn set

Metcon
15 minutes at 70-80% effort
10-15 kb swings
15/12 calories air bike or 20/16 calories run, bike erg, ski erg

10-15 push ups
5-10 kipping pull ups