Warm up (15 min)
2 rounds
2 min cardio
5+5 lunge elbow strech
5 push up to downdog
10-15 plate goblet squats
10-15 plate rows

Strenght (25-30 min)
5 sets
3 back squats 70-85%
rest 1 min
6-12 strict chin ups
rest 2-3 min

Metcon
With partner
4 min amrap of : max meters of farmers walking
rest 2 min
4 min amrap of : max meters sandbag bear hug carrying
you go i go