Warm Up
2 rounds
1.5 min cardio
20 lunges anyhow
10/10 kb/db hang snatch
20 v-ups
then some mobility and prep for squats

Strenght
FS/BS Squat Program Practise
3 sets 4 FS + 8 BS @65-75% of 1rm
rest 3-4 min bwn sets

Metcon
21-15-9 reps for time
Calorie Row (women calories 17-12-7)
OHS @light weight
goal is to go unbroken sets on squats, max in 2 sets.
time target 5-7 minutes.
If go air bike then calories 17-12-7 M and W 14-10-6)