Warm up
2 rounds
1:30 cardio machine
4 inch worm with push ups
5/5 upright row
5/5 single arm press
10/10 single leg hip bridge
10 deadlifts, start with barbell

Strenght
Deadlift 5x5, every 2.5min. Add weight each round.

Metcon
Every min for 15 minutes
min 1 - ski erg or rowing x 8/10 calories
min 2 - db clean&jerk from floor x 8-12 reps
min 3 - push ups x 8-15 reps