Warm Up
3 rounds
1 min cardio
5+5 single leg rdl
10 db power clean
5 burpee box step overs
10 scap pull ups + 10 knee raises
then get ready for workout

Metcon
Emom 15
1) Cardio Machine x 45 sec
2) burpee box jump/step overs x 6-8 reps
3) Cardio Machine x 45 sec
4) banded strict pull ups x 10-15 reps
5) rest minute

rest 2 minutes

Emom 15
1) Cardio Machine x 45 sec
2) heavy db power clean+push press x 6-8 reps
3) Cardio Machine x 45 sec
4) small kip knee raises x 12-15 reps
5) rest minute