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 round

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

Strenght
Box Squat 2x10reps + 3x5 reps (to bench or 50cm box)
rest 2-3 min bwn sets

Accessory
2 rounds
8-12 bulgarian squats @bodyweight (tempo 2-31X1)
8-12 strict knee raises (controlled down)
rest 1.5-2 min
tempo means 2-3 sec lowering down, 1 s pause and up.