Warm up
2 min air bike
2 min ski erg
2 min jump rope
10 push up to downdog pose strech
5+5 lunge elbow strech
1:00 plank hold
1:00 cossack squats slowly

Strenght
Tempo Back Squat 3x8-10 reps (3sec down, 3 sec up) @30-40% of 1rm
rest 2 min bwn
Tempo Bench Press 3x8-10 reps (3sec down, 3 sec up) @30-40% of 1rm
rest 2 min bwn

Metcon
4 sets
1.5min air bike
1 min double unders
0.5 min max reps air squats / push ups
start new set always when air bike is free (3 person per bike)
2 sets air squats and 2 sets push ups