Warm Up

2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
:20 Side Plank Hold's R/L
6+6 half kneeling press
6+6 single arm front rack squat

Strenght

Push Press 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Front Squat 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Accessory Work/Metcon
3-4 sets
1 min single unders / max double unders
12-16 weighted box step ups to 50cm (dumbbells on farmers hold) each side
8-12 hardened ring row
alt time with partner full round