Warm Up
3 rounds
1min cardio (add speed each round)
12-16 hip bridges or 6-8 single leg hip bridges
12-16 air squats / cossack squats / squat jumps
12-16 band pulls / ring row / band pulls
12-16 hollow rocks / alt leg v-ups / V-ups
then some dynamic squat mobility if needed and start Strenght training

Strenght
Front Squat 5-5-3-3-1-1-1 reps @50-60-70-80-90-95-100+%
rest as needed bwn sets. If feeling like going for 1 extra lift you GO for it!

Accessory Work
2x12/12 bulgarian split squat (2 semi heavy sets)
2x15/15 single arm db row (2 semiheavy sets)
2x30 alt leg v-ups
rest as needed