Warm Up
2 rounds
2 min cardio machine
12-16 pause hip bridges / 8+8 pause single leg hip bridges
6-8 burpees
12 tempo goblet squats

Strenght
Build to heavy 3-5 rep set on Back Squat
2x6-8reps@35-50% and 4x3-5reps @60-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6-8's and 2-4 min bwn 3-5 reps.

Metcon
Alt time full round with partner
12/9 calories air bike or 15/12 calories bike erg
9 double db deadlifts
7 hang db power cleans
5 db push presses
perform 4 sets each person!
Go fast on each round but dont start too fast!