Warm Up
2 rounds
2 min cardio
10 gtoh + halo
10 goblet squats
10 plate row
5 burpee pull ups
5+5 squat strech

Strenght
Front Squats 3x8reps @60-70%
rest 2-2.5 min bwn sets
Weighted Strict Pull ups 3x8reps @30-40%
rest 2-2.5 min bwn sets

Workout
12 min amrap
12/10 calories cardio machine
12 push ups
12 weighted box step up (goblet hold)