Treeni 3
Warm Up
3 rounds
1 min cardio
15 air squats
10/10 single leg hip bridge
:20 Hollow rocks

Strenght (session 5)
Back Squats 8+8+6+6 reps@62-67-76-81%
rest 2-3 min
Front Squat 3-4x5 reps @60-70-75 and optional 80%
rest 2 min

Metcon
3 sets, go new set every 5 mins
30/40 cal row @moderate/fast pace + 16-20 american kbs @16/24kg
or
25/35 cal air bike @moderate/fast pace + 16-20 db snatch @10-15/17-22.5kg

Finisher (omatoimi)
Accumulate 40-60 v-ups as fast as possible but with quality