Warm up
2 rounds
1,5 min cardio
10+10 banded monster walk
10-15 banded hip bridges
10-15 banded air squats
:40 plank hold
:20-30 bar hanging
then some squat mobility and warm up sets

Strenght
Back squat 5x5
Rest 2-3 min bwn sets

Metcon
Every min for 15 minutes
min 1 - Cardio machine x 20-25 sec sprint to fast pace (row or air bike )
min 2 - American kb swings x 12-15 reps
min 3 - small kip knee raises x12-15 reps