Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght Supersets:
5-5-3-3-3 front squats @from light to moderate heavy
5-5-3-3-3 weighted chin ups @from light to moderate heavy
rest 2-3 min bwn sets

Metcon
7 rounds for time
21/28/36 double unders (pick one number to hit every single round) or double amount of single unders
7 dumbbell bench press @rx db's OR ring push ups
7 toes to bars / 10-14 v-ups