Warm Up

2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
12 alt leg bodyweight rdl
6+6 kb bottom up press @6-8/8-12kg
12 goblet squats @12-16/16-20kg

Strenght
Tempo Bench Press 3x10 reps (3:0:3:0)
@30-40% of 1rm
rest 2-3 min

Back Squats 3x10 reps (3:0:3:0)
@30-40% of 1rm
rest 2-3 min

Metcon
4 rounds
8-12 wall ball shots
8-12 double db front rack lunge walk steps @2x12.5/2x17.5kg
50m farmers walk @2x24/32kg's KB'S

Accessory Work
3-4 rounds
6-12 toes to bars
2-3 rope climbs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min wall pec strech
1+1 min tricep strech
1+1 min forearms streching