Treeni 1
Warm Up
2 rounds
1.5 min cardio
3-5 inch worm + push up
10 gtoh + plate halo
10 plate row
50 single unders

Strenght
Bench Press 4x8 reps @mod/heavy weights
rest 2-2.5 min

Metcon
emom 16
1) wall walks x 2-3 reps
2) double unders x 40 sec ( or single unders)
3) goblet squats x 10-12 reps
4) single arm db front rack/oh lunges 10-12 reps