Warm up
2 rounds
2:00 cardio (increase pace each round)
10 reverse lunge + trunk twist
7+7 single leg RDL
7 tempo goblet squats
10 ring row
:40 Plank Hold

Strenght
Front Squat Training 4x4 reps, building to moderate heavy 4 rep set, RIR 3-4 reps
Perform 4-6 Strict Chin Ups or Strict c2b chin ups right after
rest 1.5-2.5 min bwn

Metcon
3-4 rounds, alt time full round with partner or rest 1:1 bwn
Rowing 15/12 calories
wall ball shots 12-15 reps
V-Ups x 12-15 reps

Easy pace cardio
21 min easy pace bike or run
perform every 3 min 1+1 kb tgu at moderate weight (target sub 1 min)

Cool down
1+1 min lonkankoukistajat venytys
1 min russian baby strech
1+1 min banded lat strech