Warm Up
2 rounds
2 min fast walk/jog/light run
20 banded monster walk
10-15 banded air squats
10-15 banded glute bridges
20-30 mountain climbers
:20-30 HS HOLD

Metcon
3 sets
20 air squats
400m run or 15 shuttle run's (1 shuttle run is 15m) (7.5+7.5m)
20 air squats
rest 1:1 bwn sets

Strenght
5x5 Box Squat to Bench @60-65-70-75-80% of 1rm back squat
perform 4-8 strict hspu after box squat set
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x12-15 seated double db press @light/moderate weight
2-3x12-15 kb goblet squats @24/32kg
2-3x12-15 strict knee raises + 24-30 mountain climbers
rest 1-2 min bwn sets