Warm up
2 rounds
2 min cardio
10m tinsoldier walk
10m inch worm
10 cossack squats
:30 ring plank hold

Strenght
4 sets
6-8 sumo deadlift @moderate to semiheavy
rest 1 min
6-12 ring push ups
rest 2 min

Metcon
3 sets
1 min max reps air bike
1 min max reps farmers carrying
1 min max reps wall ball shots
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)