Warm Up
2 rounds
2 min cardio
5+5 reverse lunge + rotation
2 wall walks + 30s plank hold
10 scapula pull ups (hold 1 sec on each rep)
10 tempo goblet squats
10 kb swings

Strenght
Back Squat 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
2 sets
250m run
15 toes to bar/20 kip knee leg/raises
250m run
15 wall ball shots
250m run
15 toes to bar/20 kip knee leg/raises
250m run
Rest 4min bwn set