Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
10 good morning with plate

Strenght
OHS 2x10 +2x5reps @light/mod weights
BENCH PRESS 2x10+2x5reps@light/mod weights
rest 1.5-2 min bwn sets

Metcon
Emom 20
1) 45 sec of easy row
2) 5+5 single arm db ohs + 5-10 push ups
3) 45 sec of easy air bike
4) 5+5 single arm hang snatch + 5-10 hardened ring row
5) rest minute