Metcon
3-4 rounds
8-12 burpees
8-12 double kb deadlifts @2x16-24kg/2x24-32kg's
rest 1:1 bwn sets

Accessory Work
3-4 x 25+25m sandbag carrying on shoulder or 50m bear hug carrying
Rest 1-2 min bwn sets

Cool down
2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min pigeon pose strech