Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
15 goblet squats
15 ring rows

Strenght
4 sets
5 front squat @50-65%
rest 1 min
5-10 hardened ring row
rest 2-3 min

Metcon
Emom 12 or 16
1) Cardio Machine x 40 seconds @moderate pace
2) American Kb Swings x 8-12 reps
3) Cardio Machine x 40 seconds @moderate pace
4) Burpees x 8-12 reps