Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2-3 rounds
:30 wall sit hold
:30 hip bridge hold
:30 handstand hold
:30 quad truped shoulder taps
then 2 rounds with barbell 5-10 reps per movement
back squat, strict press and thrusters, rest 1-2 min bwn set

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-70-70-70%
rest 2-3 min bwn sets
Strict Press 4x5reps@60-70-70-70% (start each rep as single/pause on front rack)
rest 2-3 min bwn sets
Thrusters 10-8-6-4 reps @60-70-75-80% of 1rm
rest 2-3 min bwn sets

Metcon (at 75-85% effort)
20 min emom
1) weighted box step ups x 6-8 reps with rx dumbbells
2) stric hspu x 3-6 + kipping hspu x 3-6 reps
3) double db power clean + push press x 6-8 reps
4) ski erg x 10/12 calories
5) rest minute