Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2-3 rounds
:30 wall sit hold + 10 air squat
:30 hip bridge hold + 10 hip bridges
:30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps
then 2 rounds with barbell 5-10 reps per movement
back squat, strict press and thrusters, rest 1-2 min bwn set

Strenght
Pause Back Squat + Back Squat 5x2+3reps@60-70-75-80-85%
rest 2.5-3.5 min bwn sets
Strict Press 5x5reps@60-70-75-80-85% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 10-8-8-8 reps @60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
12 min emom
1) 10-15m double kb front rack walk lunges @16/24kg's
2) 10-15 ghd sit ups
3) 4-6 sandbag cleans
4) rest minute