Warm Up:  2 Rounds; 1 Minute Each
Jump Rope
Wall sit
Plank 

5,5,5,5,5
Build to a heavy 5 set of Sumo Deadlift 

3 Rounds 
15 Kb Swings
5 Burpee Pull Up or jump and touch bar
12/10 Cal Row

3 Rounds:
10 Deadlifts (225/175)
5 Burpees
12/10 Cal Ski

3 Rounds:
5 Squat Cleans (185/125)
5 Burpee Step Ups
12/10 Cal Bike

Complete 3 rounds and then rest 1 minute between sets

Accessory:  3 x 12 
Db lat raise 
straight bar curl 
Db Skull crush + db bench press