Warm Up
2 rounds
2 min air bike,run, row,bike erg, sledge push (add speed during 2 min)
20 lunges step backwards/forwards alt leg
20 db snatch, second round db pc&pp from ground
1:00 Plank Hold , second round :30/30 side plank R/L
then mobility and warm up sets for squats

Strenght
3 sets of 2 Front Squats + 4 Back Squats @85-95% of 1rm Front Squat
rest 3-4 min bwn sets

Metcon
21-15-9 reps for time
Calories AB,Row,BERG,RUN
Double kb/db front squats @7.5-12.5/15-20kg's
Try to keep the mod/fast pace on cardio and hit unbroken sets on squats!
Women calories 17-12-7 on. Men cal on air bike 16-12-8 and women 12-9-6.

Cool down finisher for 5-10 minutes with light cardio