Strength:
1 – 5 – 12 Squat (Goblet / Front rack / front squat / back squat / tempo air squats)
2 – 8 – 16 Push ups

Metcon:- In a pair complete for 20mins (YGIG)
6 Single arm Devils Press (3 each side)
12 KB/DB Swings
24 DU’s/star jumps/single skips