Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet squats, add weight.

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

Metcon
Emom 8
odd: wall ball shots x 8-12 reps
even : strict chin/pull up x 6-8 OR ring row x 8-12 reps
rest 2 min
Emom 8
odd: kb swings x 10-15 reps
even : v-ups x 10-15 reps