Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Double KB front rack walk lunges 2x24reps + 2x12reps
rest 1.5-2.5 min bwn sets
Dumbbell Bench press 2x12reps + 2x8reps
rest 1.5-2.5 min bwn sets
Dumbbell Deadlifts 2x12reps + 2x8reps
rest 1.5-2.5 min bwn sets
start with different stations (about 12-15 min station)

Metcon
6 min amrap
6 burpees
12 kb swings