Warm Up
3 rounds
40/20/10s easy/mod/fast pace air bike
16 hang db c&j (alt hand)
16 bicycle crunch
4 burpee pull ups

Strenght
Pause Bench Press 3x5reps@50-55-60% of 1rm (pause 1sec at chest)
rest 2-3 min
Deadlift 3x5reps @50-55-60% of 1rm
Perform 8-10 bar facing burpees right after deadlfits
rest 2-3 min

Metcon
Emom 20
1) Bike erg x 35 sec at easy/mod pace
2) SB clean x 4 reps @35/55kg
3) Run x 35 sec at easy/mod pace
4) Ring Mu x 1-3 or 3-5 Burpee c2b pull ups/pull ups

Accessory Work
3x6-12 strict hspu + 8-16 toes to bars
3x12-15 ghd hip extensions or reverse hypers + 15-20 calf raises (pause1s at top)
rest 1-2 min bwn sets

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio