Warm Up

3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
:30 Push Up Plank
5 HR push ups
5+5 single arm kb snatch
5+5 half kneeling kb bottom up press
10 alt leg v-ups

Strenght

Bench Press 3x5 and 2x3reps
rest 2-3 min bwn sets

Metcon
Every 3 min for 15 minutes (6sets)
6-8 kb snatch from floor alt hand
5-7strict pull ups or 8-12 ring row
12-16 alt leg v-ups