Pull & Core-

4 super sets-
DB bent over rows- 10 reps
Unilateral Deadbugs- 10 each side


Metcon-

10 Rounds for time-
Run 150 Meters
10 DB snatch 22.5/15kg
1 Legless rope climb



StrengthCon-

Deadlift- 5-5-3-3-1-1
Floor Press- 5-5-5-5-5

5 rounds of-
30 Seconds AMRAP of- Clean & jerk 60/40kg
30/30 Seconds Suitcase carry- Choose your own weight
30 Seconds rest