Warm Up
2 sets
5 scorpion strech R/L
10 cossack squats (2-3 sec pause)
10 side plank clamshells with band R/L
24/16 calories rowing @easy to fast pace

Strenght
Tempo Back Squat 3x6reps@45-55% of 1rm (3-41X1)
Rest 2-3 min bwn sets
Tempo Barbell Hip Thrust 3x10-12reps@35/50kg (2-3 sec lowering down, up, 2-3 sec pause)
rest 2-3 min bwn sets
Z-Press with Dumbbells 3x8 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at OH before next rep)
rest 2 min bwn sets
3 sets
Ring Row x 10 + single arm elevated plank row with dumbbell x 10/10 reps
rest 2-3 min bwn sets

Metcon&Stamina
Emom 10
odd : 2/1/2/1/2 rope climb
even : 5 american kb swings @16/24kg + 5 goblet squats