Warm Up
2 rounds
2 min cardio
5-10 burpees
12-16 step back lunges / walking lunges
:30 double db/kb front rack carrying

Strenght
Double DB Front Rack Lunges 2x16+2x12 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
16 min emom :
1) Burpees x 6-12 reps
2) Rowing x 30 seconds (moderate/fast)
3) Push Ups x 8-14 reps
4) Air bike x 30 seconds (mod/fast)