STRENGHT

Front squat:
6 sets x 2 reps @80%

scaling:
6 sets x 2 reps of tempo (3:0:1:1)
try adding weight with good technique

rest 2 min between sets

METCON

E.M.O.M IN 16 MIN:

min 1 = 10-15 burpee
min 2 = 7/7 single DB push press (22.5/15 kg)
min 3 = 12-15/9-11 CAL row OR 8-12/5-8 CAL bike
min 4 = REST