Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 suitcase deadlift R/L
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%
rest as needed bwn sets
Deadlift 8-8-5-5-5 reps @40-50-60-65-70%
rest as needed bwn sets

Accessory Work
3 sets
10 weighted box step ups (single db) 50/60cm
10 ghd back extensions
50+50m suitcase carrying@16/24kg
rest as needed bwn sets

Metcon
With Air bike
21-18-15-12-9 calories for men / 17-14-11-8-6 for women
start moderate and speed up on each round
rest 45 sec bwn sets