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
Pause Front Squat 2x5 and 4x3 reps @35-50-60-65-70-75%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 2x3 and 4x2 reps @35-50-60-65-70-75%
rest 1.5-2.5 min bwn sets

Metcon (at 80-85% effort)
2 sets
30 wall ball shots
30 american kb swings @24/16kg
rest 1:1 bwn sets
do 3x10 or 2x15 wall ball and kb swings 2x15reps , rest 10-15s bwn set
Should be moderate/little hard workout.

Accessory Work
3 sets
8/8 single leg RDL with dumbbell
8/8 single arm db row
24 weighted russian twist + 8-12 knee tucks
rest 1.5-2.5 min bwn sets