Warm Up
2 rounds
1 min cardio + 1 min jump rope
20 walking lunges
2 wall walks + 30s plank hold
10 scapula pull ups (hold 1 sec on each rep)
15 tempo goblet squats
15 kb swings

Strenght
Back Squat 2x2+3x1rep@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
15 Front Squats @60/40kg
100 Double Under / 200 single unders
50 Toes to bars / 75 kipping knee raises or alt leg v-ups
100 Double Under / 200 single unders
15 Front Squats @60/40kg