Warm Up
2 rounds
2 min cardio
10 reverse lunges + strech
5 inch worm + push up
9 gtoh + halo
9 goblet squat
18 plate hops

Strenght
2 sets
2 rounds
10-12 double db bench press + 10-12 back rack step back lunges
alt time full round with partner
after 2nd round, rest 2-3 min and repeat but with 6-8 reps and 6-8
on step back lunges

Workout
3x3 min on / 1min off
3 power cleans @50% of 1rm power clean
6 burpee over barbell
9 air squats
target 3-4 rounds per 3 min set.