Warm up
2 rounds
5 burpees
10 tempo air squats (2x2x)
5 tempo hr push ups (2x2x)
5+5+ single leg hip bridge (pause 2sec)
5 tempo pike push ups (2x2x)

Then 2 rounds for static holds 10-20 sec each position
squat hold
top/low point of push up
split/lunge hold (R/L)
superman hold

Workout
Tempo (2-3 sec down/up on ALL BACKPACK MOVEMENTS)
rest 1-2 min between sets, 2-3 min bwn movements.

BackPack Squats 3x10-15 reps
BackPack Push ups 3x6-12 reps (you can be on your knees)
BackPack Bulgarian Split Squats 3x6-8 reps/side
Handstand Push ups or Pike Push ups 3x6-8 reps

Metcon
21-15-9 or 15-12-9 reps of:
American KB swings
12-9-6 or 9-6-3 reps of:
KB Facing burpees (jump over if you have enough room for it)
rest 1:1 and repeat

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round