Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet squats, add weight.

Strenght
Back Squats 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: double db front rack walking lunges x 12-16 reps
even : strict knee raises as high possible x 30 seconds
rest 2 min
Emom 8
odd: air bike @mod/fast pace x 30 seconds
even : alt leg v-ups x 12-20 reps