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 5 rep set on Pause Front Squat
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon
14 min amrap with partner
28/20 calories of rowing or 22/16 calories of air bike
10 power clean&jerks @60/42.5kg (or max 75% of 1rm)
20 toes to bars / strict knee raises as high as possible