Warm Up
3 rounds
1 min row
10 gtoh + halo with plate
10 goblet squats
10-15 push ups
10-15 v-ups
2 wall walks

Strenght
Back Squat 10-8-6-4-2 reps
Build in weights, use range 40-80% of 1rm, rest 1.5-2 min bwn sets
Bench Press 10-8-6-4-2 reps
Build in weights, use range 40-80% of 1rm, rest 1.5-2 min bwn sets

Strenght&Condtioning
3-4 rounds
20m light/moderate heavy sledge push + 8 double db bench press
rest 1 min bwn rounds

Metcon
3-4 rounds
500m row
50 double unders
3-5 x (1 wall walk to wall facing shspu)

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching