Warm Up
2 rounds
2 min cardio machine
10 burpees (slowly start)
10+10 suitcase deadlifts
:20-30 hollow rocks
:20-30 active bar hanging

Strenght
Deadllifts 5-5-3-3 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpee + Box Jump x 4-8 reps
even : db snatches x 8-12 reps
rest 2 min
Emom 8
odd: double db floor press x 8-12 reps (controlled down)
even : kb farmes carrying x 30-40 seconds