Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 single leg RDL or Suitcase deadlifts
8 tempo goblet squat
16 alt leg v-ups
then some overall mobility as needed and start workout

Strenght
Back Squat 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets
Deadlift 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets

Accessory Work
2-3 sets
10 weighted box step ups (single db) 50/60cm
10 kb swings @16-24/24-32kg
20-30 weighted ukraine twists @5/10kg
rest as needed bwn sets

Metcon
21-15-9 reps @80% effort
toes to bars
front rack walking lunges @2x12-16kg/20-24kg kb's
scaled ttb reps 15-12-9 reps