Warm Up
2 rounds
2 min cardio machine

4 inch worm with push ups
4 russian baby strech
8 burpees
8 romanian deadlifts with barbell
8 thrusters

Strenght
Deadlifts 5x5reps, building in weights
perform 8-12 push ups right after deadlifts
rest 2.5-3 min bwn sets

Metcon
For time
10-9-8-7-6-5-4-3-2-1 reps of
Box Jump/step ups, step down
Wall Ball Shots