Warm Up
2 rounds
1.5 min cardio
10/10 bulgarian split squats
20 db snatch
20 alt leg v-ups
Then some mob/prep and Wu sets.

Strenght
FS/BS Squat Program Practise 1
3 sets of 7 front squats + 13 back squats 55-65% of 1rm front squat
rest 3-4 min bwn sets

Metcon (time target under 2.5min, other partner start own round at 2.5 min mark)
3-4 sets, go new set every 5 min
max reps double unders in 45sec
15/12 cal row, bike erg or 12/10 cal air bike (target under 50s)
5+5 single arm db ohs or single arm db oh lunges @RX weight