Warm up
3x40s easy + 20s moderate + 10s fast rowing, rest 20s bwn sets.
then 2-3 rounds
5+5 lateral box step ups
5 dynamic squat strech
5 tempo back squat
5 front squat

Strenght
Tempo Back squat 3x3reps@50-55-60% of 1rm (31X1)
rest 2-3 min bwn set
Front squat 3x10reps@50-55-60% of 1rm
rest 2-3 min bwn set

Metcon (at 70-80% effort)
2 sets
24/30 calories of rowing (easy/moderate pace) (800-1000/1000-1200 cal/hr)
24-30 weighted walking lunges (2x10/15kg's) (1st round farmers hold / 2nd round front rack)
24-30 ghd sit ups
rest 1:1 bwn set