Warm Up
3 rounds
15/12 cal bike erg or 12/10 air bike or run
10 reverse lunges
20 band pull aparts
10+10 suitcase dl / 10 goblet squat / 10 kb tater

Strenght
Back Squats
10 reps @50%
8 reps @60%
6 reps @65%
4 reps @70%

Front Squats
3x5 reps @40-50-60%
rest 1.5-2.5 min bwn sets.

Metcon
3 rounds for time
20/16 cal run or bike erg
10 sandbag cleans @45/35kg

Acecssory Work
2x15-20 banded strict pull ups
2x20 banded tricep push down + burn
2x20 toe up rdl with light dumbbells
rest as needed.