Warm Up
2 rounds
1:30 cardio machine
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
10+10 suitcase deadlift
10 single arm devils press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Thruster
rest 1.5-2 min bwn sets

Every min for 12 minutes
min 1 - Suitcase Deadlifts x 10+10 reps
min 2 -Burpee Pull ups x 4-6 reps
min 3 - box overs x 8-12 reps (jump or stepping, safety first)