Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
10 ring rows
:30 Side Plank Hold R/L

Strenght
Front Squat 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
3 rounds for time
10-15 kipping hspu / strict box hspu
15-20 kipping pull ups/hardened ring rows
20-25 double kb/db front rack lunge walk
time cap 20 minutes.