CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
20 air squats
10 goblet squats w/kb
6x10sec sprints on bike rest 20-30sec between each
5 mins movement specific mobility

Weightlifting

Front Squat (work up to 65% of your 1rm then 4x4)

these sets are going to be bottoms up squats. set J-cups up to where  you will start squat in the bottom of the movement.

Metcon (Time)

For time
6 min EMOM
5 PC 155/105 (even)
8 HSPU or 2 WW (odd)
then
50 cal Row
in to
3 rounds
15-12-9
DL 155/105
pull ups