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 8-8-6-6reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: double db front rack step back lunges x 8-12 reps
even : heavy kb farmers carrying x 30 seconds
rest 2 min
Emom 8
odd: double db power cleans x 6-8 reps
even : v-ups x 10-15 reps