Warm up
5 min cardio machine, add speed each min.
then 2 sets
6+6 squat strech
6 inch worm
6+6 suitcase deadlifts
6+6 single arm swings
6+6 single arm thrusters

Strenght
Front Squat 3x5 and 2x3 reps @50-70%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 3x3 and 2x2 reps @50-70%
rest 1.5-2.5 min bwn sets

Partner Metcon, you go i go.
2 sets
60 wall ball shots
60 american kb swings @24/16kg
rest 1:1 bwn sets (60 reps for both)
if doing alone then do 3x10 or 2x15 wall ball and kb swings 2x15reps , rest
1:1 bwn sets. Should be moderate/little hard workout.

Accessory Work
3 sets
8/8 single leg RDL
8/8 single arm db row
24 weighted russian twist + 8-12 knee tucks
rest 1-2 min bwn sets