Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 band pull aparts
:30 hanging flutter kicks

Strenght
Shoulder Press 8-8-6-6 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpee + deadlift with db's x 6-8 reps
even : rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Wall balls 8-12 reps
even : ski x 30 seconds (mod/fast)