Strength:
Front squat 4×4 (22×1)
Bulgarian split squat 4×6-8 reps (20×1)
Metcon: 
Emom x 16 mins
Min 1: 10 alt DB reverse lunges
Min 2:  row 15/12 cals 12/9
Min 3: 12 T2b
Min 4: 14 alt dumbbell curl