Warm Up
2 sets
2 min cardio
5+5 single leg rdl
5+5 kb hang snatch
10 goblet squats
5 burpees

Strenght
Double KB Hang Snatches 3x4-6 reps @16/24kg's
rest 2 min bwn sets
Double KB Front Squat 3x8-12 reps@16/24kg's
rest 2 min bwn sets
3x 8-12 Tempo Push Ups + 8-12 romanian deadlifts with 15/22.5kg dumbbells
rest 2 min bwn sets

Metcon
Emom 20
1) air bike x 20 seconds @fast pace
2) box jump overs x 8-12 reps @60/75cm
3) row x 20 seconds @fast pace
4) kb swings x 8-12 reps @16/24kg
5) ghd sit ups x 8-12 reps