Warm up
3 rounds
1 min cardio
7/7 windmill @light
7 hardened ring row
14 glute bridges
7 wall squats

Strenght (20-25 min)
Overhead Squats 5+5+3+3+2+2+1+1+1+3reps
use 60-65-70-75-80-85-90 and 2x95%+ and 60%
rest 1.5-2 min bwn sets

Metcon
3xtabata with ab or row /4 min rest or alt time with partner
Go fast on all sets , but dont push too hard. keep 85-90% effort.