Monday

Group warm up
Perform each movement for 10 reps: Jumping Jacks
Push-ups
Flap Jacks
Mountain climbers
Air Squats
Frog Jumps
Sit-ups
Burpees

Strength 15 mins (week 1 day 1 back squat cycle)
After am empty bar warm up...
Back squat 5x3 (5 sets of 3 reps)
@70%

Metcon
12 min AMRAP
12 box jumps 24/20, 20/12
9 hang cleans 135/95, 95/65, 75/55
6 push press same weight