Warm up
2 rounds
1.5 min cardio
20m bear crawl
10 walking lunges + strech
10 air squats + 5 squat jumps
20 shoulder taps on push up plank

Metcon
3 rounds
1 min fast air bike or rowing
10-15 wall ball shots
alt time full round with partner

Strenght
Back Squat 5x5reps
time cap 25 minutes, rest 2-2.5 min bwn sets.
2-3 warm up sets and 5 x working sets with moderate heavy weights