Warm Up (15min)
2 rounds
2 min cardio
10/10 single leg rdl
10/10 single arm upright row
10/10 single arm floor press
10-20 hollow rocks

Strenght (25-30min)
Bench Press 12-10-8 and 6-12 reps, building in weights
Deadlifts 12-10-8 and 6-12 reps, building in weights
rest 2-3 min bwn sets

Metcon
8 min amrap
8 kb swings
8 push ups
8 abmat sit ups