Warm up
2 rounds
1:30 cardio machine
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
8+8 suitcase deadlift
4 single arm devils press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Kettlebell or Dumbbell Thrusters
rest 2-3 min bwn sets

Every min for 12 minutes
min 1 - Suitcase Deadlifts x 10+10 reps
min 2 - Single arm Devils press x 6-8 reps
min 3 - box jump x 8-12 reps