Warm Up
40/30 cal row + 40/30 cal assault bike
then 3 rounds 50 single unders or 25 double unders + 10 goblet squat
then prep for toes to bars and sandbag cleans/power cleans

Metcon
EMOM 36
1) 14/11 cal row or masters 13/10
2) 10-15 toes to bars
3) 14/11 cal assault bike or masters 12/10
4) 4 sandbag cleans @45/68kg

Accessory Work
3x10/10 curtsy lunges @single arm front rack , add weight each round, from light to moderate.
3x12 bent over barbell row @moderate heavyish
3 x 1:00 front plank + 30/30 side plank dips
rest as needed

Cool down
2-3 min light row, vastus 1-3