Warm up
2 rounds
2 min cardio
10 shuttle runs
20 banded monster walk
20 banded glute bridges
20 shoulder taps on push up plank + 10 hr push ups

Strenght
4 sets
8-10 deadlift @semiheavy
rest 1 min
8-10 double db bench press
rest 2 min

Metcon
3 sets
1 min max reps shuttle run (2x7.5m)
1 min max reps db snatch
1 min max reps ring rows
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)