Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold
then some movement prep for Overhead Squats and start strenght part

Strenght
2 Sets
8 Overhead Squats @50-60%
rest 2-3 min
6 Overhead Squats @60-70%
rest 2-3 min
4 Overhead Squats @70-80%
rest 2-3 min

Metcon
2 sets
12/15 calories rowing or 9/12 calories air bike
16-20 db snatches
16-20 Wall ball shots
12/15 calories rowing or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round