Strength:-
4 x 5 – 12 Squat (back / front, goblet)

Metcon:-
12 min EMOM
Minute 1 – 45 secs DU’s / SU’s
Minute 2 – 12 KB headcutters
Minute 3 – 30 Mountain climbers

Core:-
4 rounds
10 sec dish hold
10 V-ups
10 dish rocks
10 scissors in dish