Warm-up:
200m Run then 3rds of:
10 Glute Bridge
10 Plank Punches (elbows)
10 Jumping Squats

Strength:
1 ¼ Front Squat
3-3-3-3-3

Workout:
EMOM x 21min
1) 15/12 Cal Row or 12/10 Cal Bike
2) 12 Reverse Front Rack Lunges (Rx 115/75 Rx+ 135/95)
3) 6 T2B + 15 DU (Rx+ 8 T2B + 20 DU)