Treeni 1
Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 cossack squats slowly

Strenght
Sumo Deadllifts 5-5-3-3 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Box Jump overs x 6-12 reps
even : Single arm DB Clean&Jerks x 3-5 reps (floor) R/L (heavyish)
rest 2 min
Emom 8
odd: Box step overs x 8-14 reps
even : DB Snatch x 5-7 reps R/L (lighter)