Warm Up
2 rounds
1-2 min steady pace jog
5-10 burpees
10+10 suitcase deadlifts @12-16/16-24kg
10+10 single arm floor press
15-20 hip bridges
5-10 scap pull ups (2s pause)
15-20 ring row
5+5 squat strech
10-15 banded pass throughs

Strenght
Bench Press 4x3 reps @77+% of 1rm (should have like 2-3 reps in tank)
Weighted Pull ups 4x3 reps @47+% of 1rm. (should have like 2-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.

Metcon
2 sets
9-7-5 reps
Sandbag clean / Power Clean @60-65% of 1rm
18-15-12 reps for men / 15-12-9 or 12-9-6 reps for women
Push Ups
rest 1:1 bwn sets

Accessory Work
3 sets
8+8 SIngle Arm Upright row
rest 30-45 sec
4-8 strict chin ups
rest 30-45sec
6-12 kipping / butterfly c2b/pull ups
rest 2-3 min

Cool down
2-3 min light row
10 scorpions
1+1 min leg across body strech
:30 tricep strech
1-2 min prayer pose strech