Warm Up
2 rounds
2 min cardio machine
20 hip bridges / 10+10 single leg hip bridges
20 alt leg v-ups / tuck ups
10 tempo goblet squat

Strenght
Build to heavy 8-10 rep set on Front Squat
5x8-10reps@35-70% of 1rm. On last set 1-2 RIR.
rest 2-3 min bwn sets

Metcon
20 min amrap with partner
40/32 calories ski/berg/row or run / 32/24 calories air bike
20 box jumps
20 wall ball shots
20 weighted box step overs with 2 db's
target 3 rounds