Warm up:
3 rounds
20sec squat jumps
20sec up&down
20sec hollow rock

Strength:
3-5 rounds, for quality
8-14x/leg bulgarian split squat
20 glute bridges (3 sec hold: top position)
20 mountain climbers

WOD
21-15-9-15-21, for time
Air squats
Burpees
Target: <10min

Cool down:
Lunge flow