Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2 rounds
:30 wall sit hold
:30 hip bridge hold
:30 handstand hold
:30 quad truped shoulder taps
then with barbell as needed before main sets

Strenght
In the Hole Front Squat 4x5reps@55-65-70-70% of 1rm
rest 2-3 min bwn sets
Bench Press or Dumbbell Bench Press 10-8-8-8 reps @55-65-70-70% of 1rm
rest 2-3 min bwn sets
Step back lunges 10-8-8-8 reps @40-45-50-55% of 1rm back squat
rest 2-3 min bwn sets

Metcon (at 75-85% effort)
20 min emom
1) weighted box step ups x 6-10 reps with rx dumbbells
2) strict hspu x 3-6 + kipping hspu x 3-6 reps
3) double db power clean + push press x 6-8 reps with rx dumbbells
4) ski erg x 10-12/12-15 calories
5) rest minute