Warm Up
2 rounds
2 min cardio
20m bear crawl
10m burpee broadjumps
10m tin soldier walk
10+10 single arm bench press
10+10 suitcase deadlift

Strenght
Bench Press 5x5reps, building in weights
perform 6-8 hardened ring row after bench pressing
rest 2.5-3 min bwn sets

Metcon
5 sets, go new set every 2 minute
4-6 burpee box jumps / step ups
8 db snatch
time target under 60seconds, time cap 75 seconds.