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

Then 2 rounds for static holds 20-30 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 5x10-15 reps
BackPack Push ups 5x6-12 reps (you can be on your knees)
BackPack Bulgarian Split Squats 3x10-12 reps/side
Handstand Push ups or Pike Push ups 3x10-12 reps

Metcon
EMOM 15 (3 rounds)
min 1 - 8 kb swings + 3-4 burpees
min 2 - 10 kb swings + 4-6 burpees
min 3 - 12 kb swings + 5-8 burpees
min 4 - 14 kb swings + 6-10 burpees
min 5 - rest

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