Warm Up
2 rounds
2 min air bike (add speed during 2 min)
10/10 bulgarian split squats
20 db snatch
20 alt leg v-ups
then mobility and warm up sets for squats

Strenght
FS/BS Squat Program Practise 7
3 sets 4 FS + 8 BS @70-80% of 1rm
rest 3-4 min bwn sets

Metcon
7 min amrap
60/48 calories row, bike erg, run OR 50/40 cal air bike (max 3.5 min cardio)
40-50 barbell thrusters, empty barbell
max reps pull ups / ring rows in remaining time (goal is to use 1-2 min for these!)