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

Then 2 rounds for static holds 15-25 sec each position
squat hold, top/low point of push up, split/lunge hold (R/L) and
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 4x10-15 reps
BackPack Push ups 4x6-12 reps (you can be on your knees)
BackPack Bulgarian Split Squats 3x8-10 reps/side
Handstand Push ups or Pike Push ups 3x8-10 reps

Metcon
EMOM 14
Odd : American KB swings x 10-15 reps
Even : Burpees x 6-10 reps

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
Video of workout movements below :