Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8+8 plate thrusters
8 plate gtoh + halo
then take warm up set for squat 2 times and go for 5 reps.

Strenght
Back Squat 4x5reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Push Press 4x5reps@light/mod to mod heavy
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-10 double db power cleans from floor
10-12 front rack walk lunges
16-24 alt leg v-ups
rest 2-3 min bwn sets