Warm Up
2 rounds
2 min cardio
10+10 lateral box step ups
20 hip bridges
20 shoulder taps on push up plank
10 no push up burpees
10+10 single arm hang snatch
10+10 single arm bench press
20 hollow rocks

Strenght
Deadlift 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes
Bench Press 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes

Metcon
8 sets, go new set every 2 minute
8-10 box jump overs ,step down (try keep going jumps as long as possible, but remember safety) cap 30sec
4-5 devils press
time target under 60seconds, time cap 75 seconds.
go at 80-90% effort on each set, means hard but doable pace.

Accessory Work
2-3x12+12 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
2-3x12 tempo db bench press (2-3 sec lowering down)
2-3x20-30 weighted russian twits + 10-15 slow knee tucks
rest as needed