Warm up
3 rounds
:30 Mtn. Climbers
10 ALT Step Back Lunges (Total)
5 Push Ups to Downward Dog

Metcon

10min AMRAP
20-30 Step Back Lunge (right)
10-15 Hand Release Push Up
20-30 Step Back Lunge (left)
10-15 Hand Release Push Up

Rest 2 mins

10 min AMRAP
20-30 Step Back Lunge (right)
10-15 Hand Release Push Up
20-30 Step Back Lunge (left)
10-15 Hand Release Push Up

On lunges same leg do all the reps 20-30. then do push ups , then you do
all lunges with other leg, then push ups and so on..
Also Carry Single KB or DB on your right/left shoulder during lunges .

Accessory Work

3 Rounds:
10-15 Db Bent Over Rows (each side)
15 Single Leg Calf Raises (each side)
1:00 Side Plank Hold (each side)