Warm Up
3x40s easy/20s mod/10s fast cardio
then
20 band pulls + 10 band pass throughs
5+5 squat strech
5 inch worm + push ups
10-15 wall squats
10-15 scapula rolls

Metcon
20-25 min Emom
1) Run,bike erg or ski x 45 sec @moderate pace
2) Single arm db oh walk lunges x 12-16 reps
3) Run,bike erg or ski x 45 sec @moderate pace
4) 1 round of cindy
5) rest minute

Accessory Work
3x12-15 banded strict pull ups + 12/12 single arm db bench press
3x1:00 front plank + 10-15 hollow rocks and 30/30s suitcase carrying