Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 goblet squats

Strenght
Sumo Deadllifts 4x8 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Box Jump x 8-12 reps
even : Single arm DB Clean&Jerks x 8-12 reps (floor)
rest 2 min
Emom 8
odd: Air squat jumps x 12-16 reps (small jump)
even : DB Snatch x 8-12 reps