Warm Up
5 min bike or row
perform 10 air squats every min (total 5 times)
then
2 rounds
5+5 squat strech + torso rotation
5 push up to downdog
10 pass throughs with stick
10 ohs with stick
1:00 Plank Hold

Workout
Back Squat 5x5 reps @45-55 and 3x65%
rest 2-3 min bwn

Front Squat 3x8 reps @40-45-50%
rest 1-2 min

Metcon
Emom 5
8-10 wall ball shots @20/14lbs + 8-10 toes to bars

rest 5 min

Emom 5
8-10 db snatches @15/22.5kg+ 8-10 box jumps to 50/60cm

Accessory Work
3 sets
:45 Boat Hold
:45 side planks
:45 push up plank, (nilkkapöydät ojennettuna)
rest 1 min