Back Squat (5 x 10-15; to a box, knees banded)
Banded Hip Thruster (5 x 15-20; knees banded)
Metcon (Time)
For TIme:
20 min Cap
Heavy Wall Ball
DB Snatch
10 Burpee Box Jump

DB Snatch does not HAVE to be alternating
Metcon (Calories)
EMOM x10
min 1: Assault Bike
min 2: rest