Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
:30 active bar Hanging

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

Metcon
Emom 8
odd: Box Jump x 8-12 reps
even : hardened ring row x 8-12 reps
rest 2 min
Emom 8
odd: strict knee raises x 8-12 reps (controlled down)
even : Kb swings x 8-12 reps