Warm Up
2-3 min air bike + 2-3 min rowing
then 2 rounds
5 inch worm + push ups
10 banded pass through
10 bent over band pulls
10 lunge elbow strech / 10 dynamic squats
10 strict knee raises

Strenght
Pause Back Squat + Back squat 4x2+3reps@60-70-75-80% of 1rm
rest 2-3 min bwn sets
Front Racked Step Back Lunges 3x10-12 reps @50-55-60% of 1rm front squat
rest 1-2 min bwn sets
Shoulder Press 4x5reps@60-70-75-80% of 1rm (pause on front rack before each rep)
rest 2 min bwn sets
Tempo Incline DB Bench press 3x12-15 reps@RX DB's to start and go up on weights
rest 1-2 min bwn sets

Metcon prep:
2 sets
2 wall walk
4 toes to bars
24 double unders

Metcon (80-90% effort)
9 min amrap
3 wall walks
6 toes to bars
36 double unders
target 8-12 rounds.