Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet hold thrusters with plate

Strenght
Thrusters 8-8-6-6 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
16 min amrap wih partner
16-24 wall ball shots
12-16 strict chin ups or 16-24 ring rows
20-30 kb swings
20-30 v-ups
you go, I go!