Warm up (15-20 min)
2x2 min cardio machine with different machines
20-30 banded monster walk + 20 glute bridges + 20 air squats
20-30 band pull aparts + 20 ring rows + 20 scapula push ups
20-30 calf raises, 20 db snatches light weight, 5-10 strict chin ups
then start to prep for back squats

Strenght (20-25min)
Emom 20
Odd : 3 Back Squat @50-70% (buiding in range 50-70%)
Even : Strict Chin Ups x 4-6 reps

Partner Metcon
16 min amrap
16 shuttle runs (2x7.5m is 1 rep)
16 heavy db snatch or 8 sandbag cleans
16 burpee pull ups
you go, I go!