Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4+4 squat strech
4+4 plate thrusters
8 tempo plate row

Strenght
Back Squat 10+8+8+8reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Chin ups/weighted chin ups 2x10 + 2x6reps@light to moderate&heavyish + 6-8 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

3 rounds for time / 15 min time cap
16-24 box jump/step ups
16-24 push ups / hr push ups
16-24 v-ups / tuck ups
16-24 hardened ring rows