Warm up
3 min cardio machine, add speed each min.
then 2 sets
6 lunge elbow strech
6 inch worm
6+6 suitcase deadlifts
6+6 single arm swings
6+6 single arm thrusters
then warm up sets for squats

Strenght
Front Squat 3x5 and 2x3 reps
rest 2-3 min bwn sets

Metcon
3 rounds for time
10 barbell push press
15-20 kb swings
20-30 air squats