Strength (load)

Back squat
Build up to a heavy set of 5 in 20 minutes.

After this
AMRAP @ 90%
AMRAP @ 80%
AMRAP @ 70%

Rest 3min between sets

Accessory:

5 Rounds of:
15 Hip extensions
15 Sit-ups
30s Plank hold

Rest 60-90s between rounds.