Strength:

A, Romanian Deadlift
Every 90 sec x 6 sets

Warm-up Set 1: 10 reps @ easy
Set 1-2: 10 reps @easy-mod. (same weight)
Set 3-4: 8 reps @mod (same weight)
Set 5-6: 6 reps @mod-heavy (same weight)

B, 3 sets:
Curtsy Box Step Down x 6/leg (3 sec down, BW or light weight)
Copenhagen plank “30 sec

C, 3 sets:
VMO Squat x 8 @light-mod
Single Leg Banded Hip Adduction x10-12

D, EMOM for as long as possible:
Min 1: 5 Air Squat + 2 Jumping Lunges
Min 2: 5 Air Squat + 4 Jumping Lunges
Min 3: 5 A.S. + 6 J.L.
….
Every min +2 reps