Warm Up
2 rounds
20/16 calorie row
15/12 calorie assault bike
10 gtoh + halo
10 gtoh with plate
10 plate squat
20 plate hops

Strenght
CrossFit Total 1 training, building to heavy triple on each movement
Back Squat 3reps @60-65% to start and finish at 80-85%
Shoulder Press 3reps @60-65% to start and finish at 80-85% (do 3 singles, instead 3 in a row)
Deadlift 3reps @60-65% to start and finish at 80-85%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do 5-7 sets of each movement, always 3 reps. this includes also warm up sets.
example : 3 reps@35/45/55/65/70/75/80% of 1rm.

Metcon
Emom 15 or 20
1) 8-10 double db thruster @RX DB's
2) 8-10 kb swings @20-24/28-32kg
3) 8-10 ring push ups
4) 8-10 db snatch @22.5kg (1 arm first) R/L
5) rest minute
keep quality/control/sharpness on each movement for all the way. Good treshold work.