Warm Up
2 rounds
1.5 min row or air bike
10/10 single leg hip bridges
10+10 single arm row
10+10 half kneeling press
8 wall squats
8 wall ball

Metcon
3-4 sets alt time with partner
16/20 calories of rowing or 12/16 calories air bike
8-12 wall ball shots @14/20lbs
go first 2 rounds mod/fast with cardio and last rounds fast cardio and unbroken set of wall balls afterwards.

Strenght
Back Squats 4x10+ optional 1x10 reps, build to heavy 10 rep set in 4 sets, then optional 1 last set at 2nd or 3rd weight set again.
every set counts, first "warm up sets also" you can test movement with barbell for sure but every set with extra weights count.

Accessory Work
Tabata of russian twits with plate (5/10kg) jalat ilmassa, jos tuntuma enemmän lonkankoukistajissa jalat maahan)