Warm Up
3 rounds
1 min cardio
4 inch worm with push up
10-15 medball jump squat
15 hollow rocks

Strenght
Back Squats 10+10+8+8 reps@57-62-67-71%
rest 2-3 min
Front Squat 3-4x5 reps @60-65- and 1-2x @70%
rest 2 min

Metcon
15 min amrap with partner
24/30 cal air bike or 30/40 cal row
30 wall ball shots
goal is 4-5 rounds. You go, I go!