Warm Up
2 rounds
2 min cardio
20 lunges anyhow
15-20 kbs
15-20 hollow rocks

Strenght
FS/BS Squat Program Max Power Practise
3 sets 3 FS + 6 BS @80-90% of 1rm Front squat
rest 3-4 min bwn sets

Metcon
Intervals 3 rounds with air bike or rower
1 min hard pace / 2 min rest bwn rounds
target 18/14+ calories each time