Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght Supersets:
5-5-3-3-3 front squats @35-45-55-65-75% of 1rm
5-5-3-3-3 weighted chin ups @15-25-35-45-55% of 1rm
rest 2-3 min bwn sets

Metcon
7 rounds for time
21/28/36 double unders (pick one number to hit every single round)
7 dumbbell bench press @rx db's
7 toes to bars