Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
5+5 plate halo

Strenght
Barbell OH lunge walking steps 2x16+2x12 reps@light/mod weights
Double DB Floor press 2x12+2x8reps@light/mod weights
Double KB Hang power cleans 2x12+2x8reps @light/mod weight

Accessory Work
3 sets
5+5 weighted cutrsy step down on box
15-20 ring rows
15-20 supermans
rest 2 min bwn rounds