Warm up
2 rounds
2 min cardio
10m tinsoldier walk
10m inch worm
15 banded good morning
2 wall walks

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

Metcon
3 sets
1 min max reps rowing
1 min max reps double unders
1 min max reps burpees
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)