Warm Up
2 rounds
2 min run, bike or row (start easy, add speed)
10 step back lunges + 10 step forward lunges
10 glute bridges + 10-20 hollow rocks
5-10 wall squats
then some squat mobility and go for warm up sets

Strenght (20 min)
Back Squat 5-5-3-3-3 reps @60%, go up feeling (1-2 toistoa varaa vika sarjalla)
rest 2-3 min bwn sets

Metcon
21-15-9 reps for time
Burpee Over Barbell
Front Squats @35-40% of 1rm
or
21-15-9 reps for time
Burpee

KB Goblet Squat @16-20/24-32kg