Strength

A1)
Crossbody DB RDL x 10/side

-Rest :30-

A2)
Single arm DB Bent over row
x 6-8 / side

Rest :90

X 3-4 sets

Metcon

Every 3 Min :

20s Deadlift
rest 10s
20s Bar\DB Facing Burpees
rest 10s
6-8s Row/Run Sprint @ 95% effort

X 5-6 sets