Warm Up
2 rounds
2 min cardio machine
20 hip bridges / 10+10 single leg hip bridges
20 alt leg v-ups / tuck ups
10 tempo goblet squat

Strenght
Build to heavy 3 rep set on Back Squat (pause on each rep)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon
4-5 sets of:
3-4 devils press with 2 dumbbells
6-8 double db front squat
8-10 toes to bars or strict knee raises (with small kip)
alt time full round with partner