Warm Up
2 rounds
2 min cardio machine
20 step back/forward lunges
20 mountain climbers
:40 Plank Hold

Strenght
Sledge Push 5x20m
rest 2-3 min bwn sets

Metcon
Emom 6
Odd: DB Snatch x 12-16 reps
Even : Cardio Machine x 40 sec
rest 2 min
Emom 6
Odd: Single arm db thrusters x 6-8 reps each side
Even : Cardio Machine x 40 sec
rest 2 min
Emom 6
Odd: Single arm db oh lunges in place x 6-8 reps each side
Even : Cardio Machine x 40 sec