Warm Up
2 rounds
1:30 cardio machine
5+5 squat strech / squat hold + trunk twist
25 plate hops
7+7 Front rack reverse lunges with plate
7 tempo plate back squats
then start prep for back squats

Strenght
3 sets
6-8 back squats @65-75% of 1rm (2-3RIR)
rest 2-3 min

Strenght
3 sets
6-8 bench press @65-75% of 1rm (2-3RIR)
rest 1 min
6-8 weighted strict chin ups (2-3 RIR)
rest 2-3 min

Metcon
Every 2 min for 16 minutes
Odd round (1,3,5,7) : 10 kbs @24/32kg + 8-15 push ups
Even rounds (2,4,6,8) : 8/10 calories air bike + 8-15 pull ups

Accessory Work
3 rounds
8+8 half kneeling press
8+8 db row
16-24 alt leg v-ups
rest 1 min

Cool down
2-3 min light cardio
1+1 min triceps strech
1 min russian baby makers
1+1 min wall pec strech