Warm Up
4x45 sec on / 15sec off (Rowing)
then band pulls + banded hip activation
then

2 sets of
6 double db thrusters
3 burpee pull ups

Little Workout
3 sets
18/14 cal Rowing (70-80% effort)
12-15 double kb thrusters 2x12/16kg's
6-8 burpee bull ups
rest 1:1 bwn sets

goal should be going moderate pace on whole 3 sets.

Strenght
Pause back Squats 5x3 reps@50-60% (3 sec pause at bottom)
rest 1-2 min bwn sets.

Accessory Work
3 rounds
20+20m single arm DB OH carrying (17.5-22,5 / 25-32kg)
20 deadbug's
60m heavy farmers walking @ 2x same weight you used on OH Carrying
rest 1-2 min bwn sets.

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 min leg across body strech