Warm Up
5 min cardio, add speed each min. Start very easily. Perform 3-5 burpees every min. (5x5 total)
then 2 x
10 romanian deadlifts + 10 deadlifts (second round 25/40kg)
5/5 lateral box step up + 5 box jump, step down
:40 plank hold / :20 side plank hold R/L on second round

Strenght
Deadlift 2x5+2x3 reps@55-60-70-75% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-2.5 min bwn sets

Metcon
4 sets
1 min cardio
10-15 wall ball shots
30-40m heavy farmers walk
alt time with partner full round