Warm Up
2 rounds
2 min cardio machine
20 hip bridges / 10+10 single leg hip bridges
20 alt leg v-ups / tuck ups
10 tempo goblet squat

Strenght
Build to heavy 3 rep set on Pause Front Squat
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon
3 rounds for time with partner (time cap 20 minutes)
30/24 calories of bike erg or 24/18 calories of air bike
10 clusters @60/42.5kg (or max 75% of 1rm thruster)
20 toes to bars / strict knee raises as high as possible
20 syncro air squats