A. Strength: Overhead Squat
Build to a heavy-ish triple
Then, every 90 seconds for 5 rounds:
3 overhead squats
B. Metcon
12 minute max calorie row
E2MOM starting at 0:00:
10 OHS (95/65)
8 bar facing burpees
C. Core finisher
Tabata (8 rounds of 20 seconds work, 10 seconds rest)
Alternating between:
Sit ups
Hollow hold