Treeni 3
Warm Up
3 rounds
1 min cardio
5-10 sots press with stick + plates
10 air squats + 5 squat jumps
10 v-ups

Strenght
Back Squat 10,8,8,8 reps @55-60-65-70% of 1rm
Rest 2-3 min bwn sets
Front Squat 3x5reps @50-60-70%
rest 1-2 min bwn sets

Metcon
3 rounds
16/20 cal row or 12/15 cal air bike
10-15 box jump overs
10-15 toes to bars or kipping knee raises
alt time full round with partner