Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 box step ups + 5 box jumps
5-10 banded strict pull ups (strech also at bottom)
:30 Side Plank Hold R/L

Strenght
Front Squat 2x2+3x1reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
4 rounds for time
20/15 cal bike erg, run or 16/12 cal air bike or 30m sledge push @25/40kg
15 toes to bars / 25 kipping knee raises
10 weighted box step ups 50cm
time target under 16 minutes , time cap 20 minutes.