Warm Up
2 rounds
1.5 min air bike, row, run, bike
10+10 single leg rdl
10 gtoh + halo
10 goblet squats

then some squat mobility and start warm up sets

Strenght (20-25mins)
Deadlift 4x8 reps, building in weights
Double KB/DB Thrusters 3x10reps @light/mod weight
rest 2 min bwn sets

Metcon
8 min amrap
8+8 single arm push press
8 goblet hold walking lunges
8+8 suitcase deadlifts