Warm Up
2 min cardio
20 banded side steps
10+10 banded forward&backwards walk
10-15 banded air squats
10-15 hr push ups
:20-30 knee tuck hold on rings

Strenght
Back Squats 8-8-6-6 @60-80%
Front Squat 5-5-3-3@60-80%
rest 1.5-3 min bwn sets

Metcon
2x5 min amrap / 2.5min rest bwn sets
8/10 calories rowing/bike erg or 6/8 cal air bike
5+5 kb hang snatch
10 toes to bars or 15 kipping knee raises
target 3+ rounds on that 5 min time window.