Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Sledge Push 2x20meters + 3x10meters
rest 1-2 min bwn sets
Dumbbell Bench press 2x12 reps + 3x8 reps
rest 1-2 min bwn sets
Dumbbell Deadlifts 2x12reps + 3x8 reps
rest 1-2 min bwn sets
start with different stations (about 12-15 min station)

Metcon
Tabata with some ski, air bike or rower at 80-90 effort