Strength:-
3 x 5-8 Press
into
3 x 5-8 Push press
into
3 x 5-8 Thrusters
Core:-
3 rounds
Side plank right 20 sec hold + 10 hip drops
Side plank left 20 sec hold + 10 hip drops
Plank (on hands) 20 sec hold + 10 knee to elbow
1 min rest
Metcon:-
10-1
Goblet Squat
KB swings
*but every 30 secs 2 burpees