Warm Up
2 rounds
2 min cardio machine
20 step back lunges
20 mountain climbers
:40 Plank Hold

Strenght
Step Back Lunges 5x10 reps (vuorojaloin), building in weights
rest 1.5-2.5 min bwn sets

Metcon
Emom 20
1) DB Snatch x 8-12 reps
2) Strict Pull Ups or Hardened Ring Row x 4-6 reps + Push Ups x 6-12 reps
3) Kb Goblet Squat x 8-12 reps
4) Burpees x 8-12 reps
5) rest minute