Warm Up
2 rounds
2 min cardio machine

10 lunge elbow strech
10-15 ring rows
10 wall squats
10-15 hollow rocks

Strenght
Front Squat 5x5reps, building in weights
perform 6-8 strict chin ups right after front squats
rest 2.5-3 min bwn sets

Metcon
For time
500/425m row or ski, 1000/850m bike erg or 28/22 calories air bike
then
12-9-6 reps of
burpees
goblet squats
then
500/425m row or ski, 1000/850m bike erg or 28/22 calories air bike