Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
5+5 plate press

Strenght
4 sets
5 back squat @semiheavy
rest 1 min
8-10 z-press
rest 2 min

Metcon
3 sets
1 min max calories air bike
1 min max reps of box step ups
1 min max reps wall walks
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)