Warm Up
2 rounds
1.5 min air bike, row, run, bike
20 glute bridges
10 gtoh + halo
5+5 plate thrusters
then some squat mobility and start warm up sets

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

Metcon
3x3 min on / 3 min off
25/35 calorie row OR 22/30 cal AB or ski (target sub 2min)
10-15 push ups
max reps kb swings
1 machine per pair.