Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2 rounds
5+5 lateral box step ups
:30 slow negative strict BOX hspu + couple sec hold at top before next rep (3-5 reps total)
5 burpees + 10 squat jumps
:30 quad truped shoulder taps
then some mobility as needed

Strenght
4 supersets of
12+12+8+8 reps of weighted box step ups with 2x dumbbells (first 2 sets with 10/15kg's and 3rd and 4rd set with 15/22.5kg's
6+6+4+4 reps of strict hspu/deficit shspu
rest 2-3 min bwn sets
4x5 renegade man makers with 10/15kg's (push up + row/row + hang squat clean thruster is 1 rep)
rest 1.5-2.5 min bwn sets

Metcon
12 min emom
1) 4-6 sandbag cleans
2) 12-18 toes to bars
3) 24-36 double unders + 12-18 wall ball shots

4) rest minute