Strength:
Super set
3 rounds
A) 10 repsGoblet Squat 3 second hold at bottom
A) 20 weighted walking lunges

Work:
EMOM for 20 mins
Min 1: 10 cal row
Min 2: 5 KBS 3 Burpees 5 Box Jumps
Min 3: With DB 5 press 3 front squats 5 Thrusters
Min 4: 3 pull ups 5 push ups 7 air squats