Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 squat strech
3 inch worm with push up
5 dynamic squat strech
5 tempo front squats
5 tempo push ups
5 tempo ring row

Strenght
Front Squat 3x5 reps @50-60%
Bench Press 3x5 reps @50-60%
Weighted Pull ups 3x5 @50-60%
rest 2 min bwn sets

Accessory Work
3 sets
3+3 KB TGU @8-12/12-16kg
6+6 weighted single leg RDL
9+9 bulgarin split squat with kb on shoulder @8-12/12-16kg
rest 2 min bwn sets