Warm up
2 rounds
1:30 cardio machine
10+10 banded side steps
10 banded hip bridge
10 banded air squat
then 2 rounds
7 up downs
7 GTOH with plate
14 plate hops
rest 30s bwn

Metcon
15-12-9 or 12-9-6 reps
burpee
GTOH
perform 30 plate hops after each round

Strenght
Box Squat 15-12-9-6-6-6 reps (to bench or 50cm box)

Accessory
3 rounds
10-15 strict knee raises
10+10 bulgarian squats
rest 1.5-2 min