Warm up
2 rounds
45 sec rentoa shuttle runia
5+5 lateral box step ups
5 dynamic squat strech
5 tempo back squat
10 tempo front rack step back lunges

Strenght
Tempo Back squat 3x5reps@50-55-60% of 1rm (31X1)
rest 2-3 min bwn set
Front Rack Step Back Lunges 3x10reps@30-40% of 1rm front squat
rest 2-3 min bwn set

Metcon (at 70-80% effort)
3 sets
1 min rennon reipasta shuttle runia
8-12 bear hug squats with sandbag or double kb front squats @16/24kg's
12-16 toes to bars
16-20 box jump overs 50/60cm
rest 1:1 bwn set