Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
10 ring rows
:30 Side Plank Hold R/L

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

Metcon
For Time:
60/48 Calories machine or 800m run
50 v-ups / alt leg v-ups
10-15 Bar Muscle Up /15-20 Burpee c2b pull up / 20 Burpee pull up / 25 burpees + 25 ring rows
50 v-ups / alt leg v-ups
60/48 Calories machine or 800m run
20 min time cap.