Warm Up
2 rounds
25/20 calories machine
20 banded monster walk in place + 10 band glute bridges
10-15 goblet squats
:20 Knee tuck hold
then some squat/front rack/Oh mobility and start strenght part

Strenght
Double KB/DB Front Squat 4x10 reps
rest 1.5-2.5 min bwn sets
Hardened Ring row 4x10 reps
rest 1.5-2.5 min bwn sets

Metcon
3x3 min off / 1 min off
4 db power cleans alt hand
6 burpees
9 air squats