Warm up
Löytyy taululta

Strenght (15-20mins)
Front Squat 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (target about 1 min 15-30s work on each round)
3-4 rounds for both, alt time full round
12/15 calories cardio machine @fast pace
8-12 weighted front rack lunge walking

Finisher
Tabata of russian twits @5/10kg plate