Warm Up
2 rounds
2min cardio
20 banded monster walk
20 banded hip bridges
20 banded air squats
1 min plank hold
then some mobility&warm up lifts for squats

Strenght
5 sets
3 Tempo Front Squats (4-5 sec lowering down and up)
build to heavy weight, starting at 50% of 1rm front squat
rest 2-3 min bwn set

Metcon
3 rounds alt time with partner
1 min air bike or rowing at fast pace
10-12 double kb/db push press
10-12 double kb/db step back lunges (front rack)