Warm Up
2 rounds
2 min machine
20 banded monster walk
10 banded glute bridges
10 banded air squats
1:00 plank hold
then some squat mobility and start warm up sets

Strenght
Back Squat 6-6-3-2-1-1 reps @67-76-81-86-95-100%
rest 2-3 min bwn sets
Front Squat 5 and 2-3x4 reps @65-75-80 and maybe 85%
rest 2-3 min bwn sets

Metcon
3 rounds
30/24 calories of row,ski,run or 25/20 cal air bike (target bwn 1.30-1.45)
quality set of wall ball shots (target 12-25reps)
alt time full round with partner