Warm Up (15min)
2 rounds
2 min cardio
20 step back/forward lunges
20 glute bridges
:20 Hollow Rocks
then some squat mobility and start workout sets

Strenght
Speed Back Squat 5x3reps, use light/moderate load
perform 3 box jumps right after back squats
rest 2.5-3 min bwn sets

Metcon
3 sets of intervals
8/10 calories of rowing
15 american kb swings
20 abmat sit ups
3 person team rotations, start new set always when rower is free
or
rest 1 min bwn sets at least.