3 rounds of some body building for a quality

8 + 8 perfect pistol squats! If your knee tracks in, scale pistols on the med ball or with a band between squat racks!
8 + 8 weighted box step ups, follow your knee!
16 hanging straight leg raises to 90 degrees + 1 sec hold
16 weighted back extensions on the floor

Finisher:

30 Sumo deadlifts with 40/30 kg, focus on your glutes!