Warm-up:
1/2 tabata each:
Row/bike
Air squats
Spiderman w/ reach
Down dog w/ toe taps

Strength/skill:
EMOM x 16 (8 rounds):
Min 1: 1 Front Squat
Min 2: 2 Back Squats
@85-87% of 1RM FSQ

Conditioning:
20min AMRAP:
20 Wallballs (20/14)
20 Alt. DB Snatch (50/35)
20 Box jumps (24/20")
20 Single DB Push press (50/35)
20/14 cal bike or row