Strength:-
4 x 5 – 12 Squat (back / front, goblet)
between each set perform 2 wall walks

Metcon:-
10 min AMRAP
60 mountain climbers
40 KB swings
20 DB snatch
10 Burpee tuck jumps

Rest 2 mins

8 min AMRAP
16 Sumo DL high pull
16 OH DB Reverse lunges
16 V-ups