Warm Up
3 rounds
1 min row,bike,run
10 kb swings
10 goblet squats
10 v-ups

Strenght
Back Squat 6-6-3-2 reps @67-76-86-90%
Front Squat 1x5reps and 2-3x4 reps @65-75 and 1-2 sets 80%
rest 2-3 min bwn sets

Metcon 2
6-8 rounds for both
8/10 cal machine
5 tng power clean&jerks @25-35/40-50kg (must be unbroken, no singles)
alt time full round with partner.
time cap 18 minutes.