Warm up
3 mn cardio
then 3 rounds of
5/5 Reverse Lunges + knee raises
5/5 upright row
5/5 single arm press
5 push up to downdog pose

Metcon
5 rounds
8-12 db snatches
8-12 kipping pull ups
8-12 db hang clean&push press
8-12 calories of assault bike or ski
Alt time full round with partner
db movements alternating hands
40-60 reps of each movement

Midbody
2-3 rounds
24-30 weighted medball twits + 12-16 alt leg v-ups
rest 1min