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 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
12 min amrap
12 front squats @50/35kg (or max 40% of 1rm)
12 kipping hspu / strict hspu on box
12 toes to bars / 24 hanging knee raises