Warm Up
2 rounds
1:30 cardio machine
5+5 squat strech / squat hold + trunk twist
10 walking lunges
10 romanian deadlifts
5 pause back squats
1:0 0 Plank Hold
then start prep for back squats

Strenght
3 sets
4-6 back squats @70-80% of 1rm (2-3RIR)
rest 2-3 min

Strenght
3 sets
4-6 bench press @70-80% of 1rm (2-3RIR)
rest 1 min
4-6 weighted strict chin ups (1-2 RIR)
rest 2-3 min

Metcon
Every 2 min for 16 minutes
Odd round (1,3,5,7) : 10 db hang c&j @12.5-15/17.5-22.5kg + 6-10 kipping hspu
Even rounds (2,4,6,8) 4-6 sandbag cleans or 10 double kb DL + 10-15 v-ups

Accessory Work
3 rounds
8+8 single arm db bench press
8+8 single arm upright row
12-16 weighted sit ups (lukitse jalat)
rest 1 min

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min lat strech
1+1 min wall pec strech