Warm Up
3 rounds
1 min cardio, add speed
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
2 Sets
8 Thrusters @50-60%
rest 2-3 min
6 Thrusters @60-70%
rest 2-3 min
4 Thrusters @70-80%
rest 2-3 min

Metcon
2 sets
24/30 calories rowing or 24/20 calories air bike
8-10 tng power clean&jerks @42.5/30kg or 25/35kg
8-10 front squats
rest 1:1 bwn sets, alt time with partner full round