Warm Up
2 rounds
1.5 min air bike, row, run, bike
10/10 glute bridges
10 gtoh + halo
10 goblet squats

then some squat mobility and start warm up sets

Strenght (20-25mins)
Back Squat 4x8 reps, building in weights
Front Squat 3x5reps @mod weight
rest 2-3 min bwn sets

Metcon
8 min amrap
8 db snatch or kb snatch from floor
8 weighted reverse lunges
8 burpee
target = 4-6 rounds!