Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 tempo goblet squats
4-8 strict chin ups
:30 Side Plank Hold R/L

Strenght
Back Squat 5x5reps@65-75% of 1rm (2-3 sec lowering down on squat)
go new set every 2-2.5 minutes
Shoulder Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
For Time:
60/48 Calories bike erg
30-40 ghd sit ups / toes to bars
15-20 Bar Muscle Up / 25 Burpee c2b pull up / 30 Burpee pull up
30-40 ghd sit ups / toes to bars
60/48 Calories bike erg
time target 13-15 min for metcon.
about 3 min per machine set, 2-2.5 min for ghd's/toes to bars and 3-4 minutes for bmu/bpu movements.

Accessory Work
2-3x6+6 barbell back rack box step ups
2-3x6+6 single arm db push press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed